Mindfulness, Recovery and ‘One Day at a Time’

Written By Hugh Asher

4th January 2025

Recovering from problematic use of alcohol and other drugs can be one of the most challenging journeys a person can face. It is often a path littered with physical, emotional, and psychological hurdles. However, the practice of mindfulness — the art of being present in the moment — has proven to be an invaluable tool in this process for many people. Whilst ‘Mindfulness-Based Relapse Prevention’ — a program integrating mindfulness practices with traditional Relapse Prevention approaches – was developed in the early 2000s, Alcoholics Anonymous (AA), one of the most well-known recovery programs globally, has used the mantra ‘One Day at a Time’ since Bob S. (Dr. Bob) and Bill W. helped the first person in the summer of 1935. This approach emphasises focusing on the present day rather than being overwhelmed by the enormity of lifelong sobriety.

The Challenges of Recovery

Alcohol and drug dependence can fundamentally alter brain chemistry, often creating a cycle of craving and consumption that is difficult to break, commonly resulting in frequent cycles of lapse and relapse. The process of Recovery can therefore involve navigating withdrawal symptoms, repairing relationships, rebuilding self-esteem, and resisting relapse triggers. However, the magnitude of these tasks can sometimes be overwhelming for many people in Recovery, along with feeling daunted by the idea of committing to abstaining from drugs or alcohol for the rest of their lives, which in turn can lead to feelings of hopelessness and despair. This is where the concept of mindfulness and focusing on “one day at a time” can become transformative. By shifting attention to the present moment, this can alleviate the psychological burden of long-term commitments that many people experience, and instead enables them to concentrate on more manageable, short-term goals.

The Principle of “One Day at a Time” in Alcoholics Anonymous

Bob S. and Bill W.

Alcoholics Anonymous, founded in 1935, has helped millions of people worldwide to recover from alcohol dependency. Central to its philosophy is the idea of living “one day at a time” (ODAAT). This principle encourages members to focus solely on staying sober for the next 24 hours, making the journey to Recovery less intimidating and more attainable.

The “one day at a time” approach is not about ignoring the future but rather breaking it down into smaller, more manageable pieces. It acknowledges that the future is unpredictable and that attempting to control or worry about it often leads to unnecessary stress and anxiety. It emphasises the importance of handling challenges as they arise in the present moment rather than pre-emptively worrying about the future or ruminating on past failures, and advocates for placing energy into what can be controlled: the present moment.

The Role of Mindfulness in Recovery

Mindfulness aligns perfectly with the philosophy of “one day at a time”. It is the practice of cultivating awareness of the present moment without judgment. It involves focusing on your thoughts, feelings, bodily sensations, and environment in real time. For those in Recovery, this can mean recognising cravings, emotions, and triggers without giving in to them or allowing them to dictate behaviour. It can also serve as a counterbalance to the anxiety and regret that can accompany thoughts of the past or fears of the future.

Drug and alcohol dependency often thrives on cycles of ‘numbing behaviours’ — activities that help people to avoid dealing with psychological pain, uncomfortable emotions, or stress. When drugs and alcohol become a person’s primary coping mechanisms to escape these feelings is commonly when their use becomes more problematic.
Mindfulness disrupts this cycle by encouraging people to face and process their experiences without seeking escape.

Research has shown that mindfulness practices can help to:

Reduce Cravings
Mindfulness-based relapse prevention (MBRP) techniques teach people in recovery to observe cravings as transient thoughts or sensations rather than overwhelming demands.

Reduce Anxiety and Stress
Mindfulness practices have been shown to very effective in helping people to reduce feelings of stress and anxiety, which are common triggers or ‘High Risk Situations’ for relapse back to previous patterns of drug and alcohol use.

Enhance Emotional Regulation
Mindfulness fosters increased self-awareness, enabling people to recognise and address negative emotions like stress, anger, or sadness without turning to drugs or alcohol.

Improve Coping Mechanisms
Mindfulness cultivates a better awareness of thoughts, feelings, and physical sensations. This awareness can help people to identify triggers or early signs of relapse, allowing them to take proactive steps to maintain their Recovery. Being ‘in the present’ also helps people to develop healthier responses to stressors, reducing the likelihood of relapse.

Rebuild Relationships
Mindfulness practices can encourage empathy and active listening, which are crucial for repairing relationships that have been damaged by alcohol and drug dependency.

Practical Strategies for Living in the Moment More

Incorporating mindfulness and the “one day at a time” philosophy into daily life requires practice and dedication. These are some strategies that can help:

Daily Reflection
Begin and end each day with a moment of reflection. In the morning, set an intention to stay drug- or alcohol-free for that day. In the evening, acknowledge your successes and learn from any challenges.

Mindful Breathing
Practice deep breathing exercises to anchor yourself in the present moment, especially during moments of stress or craving.

Grounding Techniques
Simple practices like the 5-4-3-2-1 method (identifying five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste or taking ‘one deep breath’) can help to bring attention back to the present.

Journaling
Writing down your thoughts and feelings can help you process them without judgment and gain clarity about your triggers and coping strategies.

Engage in Mindful Activities
Activities such as nature-mindfulness, yoga, meditation, or even just mindful eating can help cultivate a deeper connection to the present moment.

The Longer-Term Benefits of Mindfulness in Recovery

Embracing mindfulness and the “one day at a time” approach can have profound long-term benefits. Over time, people often find they are better equipped to:

Build Resilience
Mindfulness strengthens the ability to endure discomfort without turning to alcohol or drugs.

Cope with Relapse Triggers
By remaining present, they can identify and defuse triggers before they lead to relapse. Relapse is a common and often discouraging part of Recovery. Mindfulness can serve as a powerful relapse prevention tool by addressing the triggers that lead to substance use. For instance, mindfulness can help people to recognise the onset of cravings, understand their temporary nature, and employ healthier coping mechanisms.

Additionally, embracing "one day at a time" reframes setbacks. Instead of perceiving relapse as a complete failure, people can view it as a learning opportunity and recommit to their recovery for the next day — or even the next moment.

Enhance Overall Wellbeing
Mindfulness practices promote mental, emotional, and physical health, creating a foundation for sustained Recovery.

Final Thoughts

Recovery from problematic use of drugs and alcohol is a complex and deeply personal journey. The principle of living “one day at a time”, promoted by Alcoholics Anonymous, offers a powerful framework for navigating this path. Coupled with other mindfulness practices, this approach empowers people to focus on the present moment, manage cravings and triggers better, and to cultivate a greater sense of peace and self-efficacy. By engaging in mindfulness practices and taking Recovery one day at a time, people can transform their lives, finding not only a life that doesn’t involve drugs or alcohol, but also a deeper connection to themselves and the world around them.

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Hugh Asher

I’m Hugh and I’m a Certified Forest Bathing Guide and Forest Therapy Practitioner, having trained with the Forest Therapy Institute and the Forest Therapy Hub. My purpose in life is to inspire people to improve their wellbeing, and to help people to help and inspire others to improve their wellbeing. I do this through promoting greater nature connection as I am a passionate believer in the benefits to health and wellbeing that nature and increased connection to nature can bring.

Professionally, I have worked for over twenty years supporting people experiencing: mental health problems; autism; learning disabilities; school exclusion; experience of the care system; and a history of offending behaviour. Currently I am the ‘Recovery Through Nature Lead’ in a residential rehab for people experiencing drug and alcohol problems.

I have a PhD in Therapeutic Relationships, but Dr. Hugh makes me sound too much like a Time Lord.

https://www.linkedin.com/in/hugh-asher/
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