Having a sense of structure is one of the pillars of recovery that many treatment programs can teach you. Structure means that you know what to expect from your daily schedule, your relationships, and your environment. Your daily routine can set up the structure of your day and give you a sense of stability.
Routines can help you alleviate anxiety, since you will know what to expect during your day. For many of us, our routine begins in the morning with the simple act of making our bed. Can making your bed each morning have a profound impact on your day?
Building Positive Momentum
You have most likely heard the famous Chinese proverb along the lines of “a journey of a thousand miles begins with a single step.” How you start your day can build positive momentum to push you through the day’s tasks and challenges. Making your bed each morning can be the first item that you cross off your daily “to-do” list.
You can start each morning with one accomplishment before moving on to other tasks. Building momentum always begins with taking the initial step in a positive direction. Starting your day by creating a comfortable and neat personal space can set you up to make more positive decisions throughout your day.
When you are trying to build positive habits, you may find that starting small is the pathway to success. You might be overwhelmed when beginning recovery. Making changes can be hard for anyone. Many people find that they build momentum to achieving greater long term goals by starting off with completing smaller, simpler tasks.
If you feel that you are struggling with finding motivation, begin with setting a goal to make your bed each morning this week. You might be surprised how this one task can improve your motivation.
The Two-Minute Rule
The principle of the “two-minute rule” is similar to making your bed each morning. You are minimizing your expectations to finish one simple task with ease and without a huge time commitment. Making your bed tricks your brain because your expectations are not demanding.
Often, once you make your bed, you will feel better completing this task and will carry this momentum into your day. You start your day off with a positive chain reaction. Let’s explain the “two-minute rule” in more detail. When beginning a new habit or goal, some of us use the “two-minute rule.”
This rule can help you manage your expectations while setting new goals. When setting new goals, people often set their expectations too high and set themselves up for failure. To incorporate the “two-minute rule” into your routine, set the expectation that you will work on each of your goals for only two minutes at a time.
Similar to making your bed, this can set off a positive chain reaction to propel you forward in achieving new goals. For example, let’s say you want to work out each day. If you set your expectations too high, like working out for one hour each day, you might set yourself up for failure.
However, if you set your expectations lower, like exercising each day for at least two minutes, you trick your brain into starting because the demands are low. Often, getting started is the hardest part of any new habit and the “two-minute rule” tricks us into getting started with ease. Once you start engaging in a task, you will most likely find that you exceed your goal of two minutes.
The Importance of a Neat and Clean Environment
Making your bed is also one way that you can have control over the neatness of your immediate environment. When you begin recovery, you may feel like your life is chaotic and out of control. By making your bed, you have improved at least one thing in your home that can make you feel refreshed and in control.
Keeping a neat and clean home can also help you feel more relaxed. If you are looking around at a messy room or a disorganized home, you may feel anxious. You may find relaxing to be difficult, which will have a negative impact on your overall wellness.
Being able to come home to a nice, restful home is a gift that you can give yourself. Start today by simply making your bed. You will be surprised at the impact it has on your day.
Accountability is one of the pillars of recovery used by many treatment programs. By holding ourselves accountable, we put hard work into making ourselves better through the recovery process. Sometimes, we may feel like the work involved is insurmountable. Often, this is because we have set our expectations too high. By completing simple tasks like making our bed each morning and using the “two-minute rule,” we can build up the positive momentum we need to get through the rest of the day. Beginning your morning by completing one simple chore can have a profound and immediate impact on your mood and overall well-being. Setting up a welcoming and comfortable home environment will help you feel more relaxed and in control. At Camelback Recovery, we ask our participants to make their beds each morning as they begin a structured routine in daily recovery. We emphasize the importance of setting realistic expectations for positive growth and change. Call us today at (602) 466-9880 to begin your first steps to recovery!