18 Things to Do Instead of Drinking or Using Drugs

When you choose sobriety, one of the biggest challenges can be figuring out what to do with your time—especially in social situations or moments of stress. For many, drinking or using drugs was a way to cope, relax, or socialize. Finding healthy, fulfilling alternatives is key to long-term recovery and personal growth. The good news? There are countless ways to stay engaged, have fun, and feel accomplished without substances. Here are 18 things to do instead of drinking or using drugs.

1. Get Active with Exercise

Exercise releases endorphins, which improve mood and reduce stress. Whether it’s running, yoga, weightlifting, or dancing, physical activity provides a natural high and strengthens both your body and mind.

2. Try Meditation or Mindfulness

Practicing mindfulness and meditation helps you stay present, manage cravings, and reduce anxiety. Apps like Headspace or Insight Timer can guide you through simple breathing exercises and relaxation techniques.

3. Start a Journaling Habit

Writing down your thoughts, feelings, and experiences can be a powerful tool in recovery. Journaling helps process emotions, track progress, and reflect on personal growth.

4. Join a Support Group or Attend a Meeting

Recovery support groups like Alcoholics Anonymous (AA) or SMART Recovery provide a safe space to connect with others who understand your journey. Attending meetings regularly can reinforce your commitment to sobriety.

5. Pick Up a New Hobby

Learning something new keeps your mind engaged and gives you a sense of accomplishment. Consider trying painting, playing an instrument, photography, or even gardening.

6. Read a Book That Inspires You

Reading can transport you to new worlds, provide motivation, or teach valuable lessons about life and recovery. Choose books that uplift and inspire, whether they’re memoirs, self-help books, or fiction.

7. Volunteer and Give Back

Helping others can bring a deep sense of purpose and fulfillment. Look for opportunities to volunteer at a homeless shelter, animal rescue, or food bank. Giving back reminds you of the positive impact you can make.

8. Cook a Healthy Meal

Cooking can be both therapeutic and rewarding. Experiment with new recipes, learn about nutrition, and create meals that nourish your body and support your recovery.

9. Connect with a Friend or Family Member

Rebuilding relationships and making new connections is a crucial part of sobriety. Call a friend, set up a coffee date, or spend quality time with loved ones who support your recovery.

10. Listen to Music or Create Playlists

Music has the power to shift your mood and provide comfort. Create playlists for different emotions—uplifting songs for motivation, calming music for relaxation, or nostalgic tunes that bring back positive memories.

11. Explore Nature

Spending time outdoors can reduce stress and improve mental clarity. Go for a hike, take a walk in the park, or watch the sunrise. Fresh air and movement can do wonders for your well-being.

12. Take a Class or Learn a Skill

Consider enrolling in an online course or taking a class in something that interests you. Whether it’s learning a new language, coding, or woodworking, education can keep you focused and engaged.

13. Practice Gratitude

Shifting your mindset to focus on gratitude can be life-changing. Keep a gratitude journal where you list three things you’re grateful for each day. This simple practice can increase positivity and motivation.

14. Declutter and Organize Your Space

A clean and organized environment can positively impact your mental health. Take time to declutter your home, donate old clothes, or rearrange your living space for a fresh start.

15. Watch an Uplifting Movie or Documentary

Choose content that inspires you or teaches you something new. Avoid media that romanticizes substance use and instead focus on stories of resilience, recovery, and personal triumph.

16. Engage in Creative Writing or Poetry

Expressing yourself through writing can be deeply therapeutic. Try writing poetry, short stories, or even letters to your past or future self as a way to process emotions.

17. Adopt a Pet or Spend Time with Animals

Animals provide unconditional love and companionship. If you can’t adopt, consider volunteering at an animal shelter or spending time with a friend’s pet to experience the comfort and joy they bring.

18. Set and Work Toward a New Goal

Recovery is an opportunity to redefine yourself and set meaningful goals. Whether it’s running a marathon, saving money for travel, or pursuing a new career, setting goals keeps you motivated and focused on the future.

Inspirational Quotes About Living Sober

“Sobriety is not a punishment; it’s a gift.” – Unknown
“Your best days are ahead of you. Stay the course.” – Unknown
“You don’t have to see the whole staircase, just take the first step.” – Martin Luther King Jr.
“One day at a time, one choice at a time.” – Unknown
“Recovery is about progression, not perfection.” – Unknown
“Happiness is not the absence of problems, but the ability to deal with them.” – Steve Maraboli
“You are always one decision away from a completely different life.” – Unknown
“Sobriety is a journey, not a destination.” – Unknown
“Drinking today is borrowing tomorrow’s happiness.” – Unknown
“The comeback is always stronger than the setback.” – Unknown

Picture This

Imagine a Friday night where you no longer feel the pull of alcohol or drugs. Instead of reaching for a drink, you lace up your running shoes and hit the pavement, feeling the rush of fresh air and accomplishment. Or maybe you’re curled up with a book that fuels your inspiration, sipping tea and reflecting on how much you’ve grown. Your days are now filled with meaningful connections, new experiences, and the joy of simply being present. Sobriety isn’t about missing out—it’s about gaining a life you truly love.

What will you do today to make the most of your sober journey?

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Disclaimer

The information in this article is for informational purposes only and should not be taken as medical, psychological, or professional advice. Individual results may vary. Always consult a physician or professional before making any health-related decisions. We disclaim all responsibility for any actions taken based on this article.