Being clear with yourself about the changes you want to make, and why, can help you stay focused and figure out the steps you need to take. There are different ways to do this, and here are a few examples.

 

Imagine your future and work backwards.

Some people find it helpful to picture their life a year from now, envisioning the positive changes they want to see. You might ask yourself: 

  • How do I want to feel?
  • Who do I want to be surrounded by?
  • What do I want to be doing?
  • How do I want my drug use to fit into that picture? 

Some people find creating a visual representation useful to keep that vision front and centre. These could be things like video messages to your future self, collections of meaningful photos, or written reminders of why you’re making these changes. 


Set a goal and break it down into workable steps.

A goal can be more powerful when it’s broken down into manageable steps. You might choose a timeframe (e.g. “By the end of the year, I want to only drink on weekends”). This technique is similar to how people train for fitness goals, gradually increasing their fitness goals week-by-week to reach a longer-term target. 

Try a new pattern for a while.

Instead of focusing on what you want to avoid, you might experiment with setting a pattern that feels right for you. Picking one manageable change for a short timeframe can help you adjust the plan as you go. If you slip up for one period, you can focus on the next period. There are endless possibilities of what you might want to work on. Here are some ideas to get you started: 

  • Set a maximum number of sessions each week.
  • Limit how much you use each time you use.
  • Choose to use only one substance at a time.
  • Choose to use only if certain criteria are met (e.g. with a particular group of people, after completing important tasks, or only after eating a proper meal).
  • Substitute your usual usage times with different activities (e.g. scheduling something new on Friday and Saturday nights if those are the times you want to change). 

 

Take action, even if it seems small or irrelevant.

Some people use an approach called GOYA (“Get Off Your Ass”). This is a reminder that taking any action is often better than waiting for the perfect opportunity or plan. This is especially useful when things feel overwhelming, because even small steps like getting involved in a new activity, changing your routine, or connecting with different social circles, can help you build momentum over time.

 

Try a period of intensity

Sometimes, making a big change for a set period of time can be a useful way to start. This approach, often called a ‘circuit breaker’ gives you a burst of momentum, and allows you to step back, reset, and reflect. Here are a few examples that you could try:

  •        Taking a temporary break. Committing to a short ‘trial separation’ (e.g. a week or month) give you space to reset and understand its impact on your life. At the end of the period, you can review how you feel and decide your next move.
  •        Immersing yourself in an alternative activity. Choosing something that fully engages your time and energy for a set period of time can shift your focus to something else other than your substance use. This can help you to build engagement with the things and people who matter to you.
  •        Changing your environment. Spending time in a new place, even temporarily, can help give you a fresh perspective. It’s worth thinking about how to avoid falling into the same patterns in your new environment and what support you might need to make the most of your fresh start.

 

There are many ways to approach this. Trying a few techniques can help you figure out which work best for you.