Week 1: Detox and Stabilization

Goals:

• Focus on physical and emotional safety
• Rest, hydrate, and follow medical advice
• Attend initial support group or therapy sessions

Tips:

• Keep a simple daily routine
• Avoid triggers and high-risk people or places
• Journal how you’re feeling each day

Common symptoms: Fatigue, anxiety, insomnia, irritability

Week 2: Cravings and Emotional Waves

Goals:

• Begin establishing a recovery routine
• Identify personal triggers
• Build early support connections (peers, sponsor, counselor)

Tips:

• Start light physical activity (walking, stretching)
• Eat nourishing meals and drink water
• Attend 3-5 meetings per week or engage in structured care

Common symptoms: Emotional ups and downs, mental fog, temptation

Week 3: Structure and Strategy

Goals:

• Reinforce new habits and coping skills
• Set short-term goals (1-week, 1-month)
• Strengthen your support network

Tips:

• Practice mindfulness or meditation
• Stick to consistent sleep and meal times
• Start exploring hobbies or creative outlets

Common symptoms: You may start to feel glimmers of confidence and mental clarity

Week 4: Reflection and Readiness

Goals:

• Reflect on your progress
• Assess what’s working and what needs adjustment
• Begin planning for next stage (IOP, OP, sober living, etc.)

Tips:

• Share your story with someone you trust
• Celebrate your 30-day milestone (safely and meaningfully)
• Write a list of motivations for continuing your journey