30 Things to Do Instead of Drinking and Drugging

Boredom is one of the biggest struggles for so many people in early recovery because substances don’t just take up space in our lives—they become our lives.

They filled our weekends, our nights, our celebrations, our bad days, they became our coping mechanisms, consumed our friend groups, and sometimes, or I should say most of the time, tend to become a part of our entire identity.

Then you get sober and all of that is gone. You remove the drinking or the drugging, but you’re left with all this empty space that you now have to learn how to fill. You’ll be sitting there staring at the clock wondering how it’s only 2:37 in the afternoon.

I remember getting sober and thinking, Okay… now what?

For a lot of people, boredom becomes dangerous because it can start to romanticize old behaviors. For many, boredom ends up becoming the thing that quickly sets them back.

A lot of recovery starts out painfully ordinary.

That is exactly why I wanted to create this list. As someone who has walked her own road through addiction, relapse, recovery, and rebuilding my life from the ground up, I’m gonna be honest with you — this list is probably going to seem very elementary.

Staying sober isn’t just about removing substances, I say that all the time, but it’s true….it’s about rebuilding a life you actually enjoy living. If you’re in the early stages of recovery wondering what to do with yourself, this list is for you.

Some of these ideas may seem simple, but sometimes the smallest things are what help carry us through the hardest seasons. Some of these ideas are gonna make you shrug your shoulders. Some are going to sound boring. Some are going to feel way too easy.

This blog is simply meant to be a helpful resource. A starting point. A reminder that recovery is built through little daily choices and habits that slowly shape a new life over time.

Don’t dismiss these things just because they seem small, boring, stupid, or “not your thing.” Because I did that too.

When I first got sober, I genuinely had no idea who I was without drugs and alcohol. I didn’t know what my interests were. I didn’t know what I enjoyed doing. I genuinely didn't think I would enjoy anything as much as I enjoyed getting high.

At first, I just worked constantly. I loved both of my jobs at the time. I picked up extra hours. I worked doubles. I stayed busy nonstop and it helped for a while.

Eventually, I burnt myself out and I knew I had to put the effort into doing something different.

Writing became a huge outlet for me. I love journaling. I love reading books. I love coloring and doing artsy things. I love graphic design. I love decorating my home and making my space feel peaceful and comforting.

Another thing that became a part of my every day life? The gym.

Now if you knew me years ago, you would laugh in my face after hearing me say that because I was smoking a pack of Marb Red 100’s by the day and you’d never catch me dead in a gym.

I used to hate sweating. I hated being exhausted. I hated feeling overworked. I hated everything about even the idea of going to the gym or exercising intentionally. You could not have convinced me in a million years that I’d eventually enjoy working out.

But over time, I figured out what worked for me. I found balance with it, and now exercise is a normal part of my everyday life that genuinely helps my mental health and recovery.

The message here being: Don’t knock something unless you try it…. and I mean genuinely try it.

You don’t need every activity on this list to change your life. Maybe only one or two of them will stick. But those one or two things might become the exact thing that helps carry you through some of the hardest parts of your recovery.

30 Things to Do Instead of Drinking and Drugging

1. Journal

2. Go For A Walk

3. Read A Book

4. Go To The Gym

5. Try Coloring or Art

6. Cook A Meal At Home

7. Join A Recovery Meeting (AA, NA, Celebrate Recovery, SMART Recovery — find community somewhere)

8. Listen To A Podcast

9. Start A Morning Routine

10. Clean Your Living Space

11. Ride A Bicycle

12. Learn Graphic Design Or A Creative Skill

13. Volunteer

14. Take Yourself Out For Coffee

15. Watch A Documentary

16. Start Gardening

17. Rearrange or Decorate Your Home

18. Try Yoga, Stretching, Or Pilates

19. Go Hiking

20. Learn How To Budget Your Money

21. Make A Vision Board or Set/ Write Out Future goals

22. Spend Time With Sober People

23. Start A Side Hustle

24. Listen To Music

25. Practice Mindfulness or Meditation

26. Go Thrifting, Shopping, or Antiquing

27. Take An Online Classes

28. Watch Funny Videos or Comedy Special

29. Spend Time With Family or Your Kids

30. Sober Activity (Movies/Fishing/Bowling)

Start discovering little pieces of yourself you never knew existed beneath your addiction. Find hobbies, passions, peace, confidence, and some stability — You’ll slowly become someone you actually recognize again.

Not every activity on this list is going to be something you enjoy, but sitting around doing absolutely nothing definitely won’t help either. You have to participate in your own recovery.

Even when it feels stupid.

Even when you don’t feel motivated.

Even when you think it won’t help.

Even when you think it doesn’t matter.

It does.