Small things, every day

Healthy habits for chemsex recovery

Recovery isn’t one big change. It’s small things, done again and again, until they hold you steady.

Journaling

The D1C daily journal

Thirteen short prompts. Take five minutes, or take longer.

Rating. Rate today out of 5.
Yesterday. What happened yesterday, and how did it go?
Sleep. How did you sleep last night?
Urges. Rate your urges out of 10. What did you do instead?
Affirmation and visualisation. Did you say your mantra today? Picture the person you’re becoming.
Vision check. How close are you to the self you pictured four weeks from now?
Connection. Who did you connect with today? Who could you reach out to?
Body. Food, drink, movement: how did you look after your body?
Gratitude. What are you grateful for today?
Do differently. One thing you’ll do differently tomorrow.
Tomorrow. Your plan for tomorrow, and any risky moments to plan around.
Emotional dump. Get it all out of your head and onto the page. No rules.
Mantra. Say your mantra 3, 6 or 9 times before you sleep.

Write it, type it, or answer each one as a voice note. Pen and paper slows you down; phone notes count too. One honest page is enough.

Mantras

One day at a time.

Secrets keep you sick.

You’re not alone.

You do you until you are you.

You’re only done when you’re done.

When an urge hits, check BALT. Are you bored, angry, lonely or tired? Name it, then deal with that first: a walk, a message, food, rest.

Positive energy

The voice in your head is with you all day. Choose kind words about yourself, out loud and in your head.

Present tense, starting with “I am” or “I can”. If it feels too big, try “I am learning to…”

“I always mess up” becomes “I am learning every day.” Same moment, kinder words.

I am enough. I am allowed to say no. I am healing at my own pace. I can ride this feeling.

Showing up

Today’s try: pick one small thing to show up for yourself.

Not big dramatic changes. Small things, done every day: a routine, a set alarm, time on the page.

Twenty minutes of movement counts. One page counts. One message to a friend counts.

Family and friends: dinners, walks, coffee. Put them in the diary and turn up.

Every time you repeat a healthy habit, it gets a bit easier. That’s the point of practice.