How to Prevent Your Unhealthy Habits From Becoming Addictions

Use these strategies to curb addictive tendencies and maintain a healthy lifestyle

People in recovery develop outside addictions where we least expect them.

Addiction isn’t only about alcohol and other mind-altering substances. Sometimes we want to check out for one reason or another. When we’re vulnerable, we tend to develop unhealthy habits as coping mechanisms. If we’re not mindful, our habits can become addictions.

Addiction indicates a lack of control over our behavior. Even when we want to stop, we can’t. There’s a fine line between a bad habit and an addiction.

When my life becomes unmanageable, I know I’ve crossed the line. I couldn’t control my drinking. When I drank, I inevitably used other drugs. I wasn’t able to stop on my own. I still have the capacity for engagement in other addictive behaviors. It comes out in the most unlikely places. I can get addicted to anything, even puzzles.

I enjoy doing puzzles.

I feel supreme satisfaction from fitting the right piece into place. I like them enough to stop everything else I’m doing and drop into the zone.

Today I planned to write all morning. I did a puzzle instead. I stayed focused on it for over two hours. I ended up neglecting my writing.

I use this example because it seems benign. I mean, I can walk away anytime, right? I didn’t cause irreparable harm. But I didn’t go to work. As an indie writer, I get to set my own hours. I usually keep my commitments. But today, the puzzle beckoned to me. I kept going back, even when I knew I shouldn’t.

As an alcoholic in recovery, I recognize this puzzle distraction as a warning sign. I do the same with social media. I tried setting an app limit, to no avail. I ignore it almost every night. I know it’s unrealistic to expect someone prone to addictive behaviors to stop on their own.

But I’m alone every day during school hours. I tend to hyper-focus, so starting the puzzle was a bad idea today. In other instances, it can be relaxing. I can also think of it as meditative. This time wasn’t helpful, though.

What can we do when we feel vulnerable? How do we stop self-sabotaging and move toward health and success? I haven’t mentioned going to 12-step meetings yet, although they’re on the list. I didn’t want to go to a meeting because I wanted time to work. I’ve been sober for a long time, and it wasn’t my first thought. But it would be a great start to flipping the switch.

Here’s what I could’ve done instead of continuing my puzzle. Whatever your unhealthy go-to, apply some of the tools and move on to better things.

Check in with yourself

Pause and take a deep, slow breath. Its purpose is to stop the behavior for a moment. Then you redirect your thinking. Ask yourself some questions. What’s going on right now? What do I need? Wait for the answer before going back to said activity.

Here’s what’s up. Your brain is wired to seek out pleasure and avoid pain. Even though I love to write, I considered it somewhat of a chore today. So I was avoiding it. Everyone does this to a point. But addicts can chase after the dopamine hit with a vengeance. We find relief from the intensity when we get clean and sober, but it’s still there. We often call it ‘the disease of more.’

When you do a check-in, you’re interrupting the neurotransmitters for a bit of a station break. We can redirect our brains to move on to the next thing.

Do an honest appraisal

During the check-in, evaluate what you’d like to do instead. Listen to your inner being for an honest answer. If I stopped midway, I would know I certainly didn’t want to waste precious alone time doing a puzzle. I could delay my gratification by agreeing to do it later. I would’ve walked away. I know it would’ve been easier.

Here’s a novel thought. Maybe I just wanted to play today. I could’ve decided to indulge. I could drop my inner conflict. If you don’t feel like doing something, don’t do it. If there aren’t any negative consequences or you’re willing to face them, go for it. Do whatever you want without guilt.

I thought about it. Isn’t it ok if I don’t write today? I don’t rely on the income yet, so why not do something else? But I broke my commitment. There’s the key in my honest appraisal.

Ask for help

Call a friend. It’ll help to talk to another person in recovery. Tell them your promise to follow through with your commitments. Explain you’re stuck because you’re indulging in activities that won’t support your goals. Ask them to hold you accountable. Whenever you feel like doing a puzzle or scrolling on social media, pick up the phone instead. Messenger or text will work, but a voice call might be most effective.

If you’re in a 12-step program, the person could be your sponsor. They ideally know a lot about you and can guide your way. They might give you step work or another writing activity to look at causes and conditions. Accepting direction from a sponsor helps redirect your attention to something healthy. It’ll be easier to step away from whatever stops you from moving forward. We often follow our sponsor’s direction.

Meditate and spend time in nature

Make time to sit in silence or do an activity with mindful intention. You’ll step into serenity and contentment. Mindfulness and other forms of meditation change our brain’s neurological activity. We’re relaxed and focused, able to make clear decisions about our day.

I can’t say enough about the healing power of nature. Going outside is a practice in mindfulness. Morning is my favorite time to be outdoors. During winter in New Mexico, I wait until noon when it warms up. I prefer to hike since I’ll be in a quiet space with few interruptions from people driving their cars. But anywhere outdoors will bring peace.

I was lucky enough to squeeze in time for both today. After I binged on the puzzle, I finally meditated, ate lunch, and took a hike.

Take contrary action

You could go to a meeting, even when you don’t want to go. Most of us start 12-step programs that way. We don’t want to, but we go anyway because we know it’s good for us. I don’t know too many people who feel worse after a meeting.

If you care about your wellbeing, there’s nothing better than going to a 12-step recovery meeting. Getting out of our heads for an hour will solve the problem right away. You’ll have distance from it. You’ll also be more apt to focus your attention elsewhere when you get home.

Next time I find myself absorbed in a puzzle or social media when I know I could be doing something else, I’ll go to a meeting. I always hear the perfect message. I get to be of service to others and myself.

If all else fails, I could put the puzzle away. It’s the least desirable option. Lucky for me, I have other choices.

Final thoughts

Quoting Conference Approved Literature (CAL) from Al-Anon,

Alcoholism can be arrested but not cured. The only known treatment is total abstinence.

Apply this to all of your unhealthy habits for the best solution. It may sound silly to someone who’s not an addict, but I can’t do puzzles in moderation. I couldn’t control my time doing puzzles today. I had to leave them alone. Thank goodness I picked up a puzzle piece instead of a drink or drug. But if I want a manageable, happy, productive life, I need to watch myself.

If you can control and enjoy things like doing puzzles or going online without negative consequences, go for it. But some of us get locked in and spin out.

You can curb your unhealthy habits before they get out of hand. If you’re willing to go to any lengths to take care of yourself, anything’s possible in life. You’ll keep your commitments and feel good every day.

Let’s stay in touch. You can find me on Facebook, Twitter, Instagram, LinkedIn, or my personal blog at gratefulx365.wordpress.com. Submit your amazing stories and follow my Medium publication, Gratefully Yours. Email me at [email protected]. Thanks for reading.