Watch Out For These Distractions On Your Sober Journey

Why We Run Out of Energy

Quitting drinking is tough, but staying sober can feel even tougher when unhelpful habits and distractions drain your energy. 

Ever notice how some days feel like your willpower has run out entirely? That’s because energy is finite, and recovery requires a lot of it—mentally, emotionally, and physically. If we’re not careful, energy-wasting habits can leave us feeling depleted and more vulnerable to old patterns. 

The Cost of Carrying Resentment and Anger

One of the biggest energy wasters is holding onto resentment and anger. Think back to the last time you had a heated argument. Chances are, you felt utterly drained afterward. Negative emotions like these are exhausting and act like a heavy backpack you carry everywhere.

Forgiveness is a powerful way to lighten that load—not to condone the actions that hurt you but to free yourself from the emotional toll. Releasing these feelings creates more space for positivity and growth in your recovery.

Breaking the Habit of Negative Self-Talk

Your inner dialogue is another sneaky energy thief. Negative self-talk—like calling yourself a failure or a loser—can be so ingrained that you barely notice it. But these thoughts chip away at your motivation and confidence.

The first step to breaking this cycle is awareness. Catch yourself in the act, and instead of accepting the negativity, challenge it. Replace harsh words with affirmations, like, “I’m doing the best I can today,” or, “I’m proud of how far I’ve come.” Saying these out loud—even if it feels awkward—can have a profound impact.

Toxic Relationships: Drainers of Energy and Joy

Relationships can either uplift or drain us. Toxic relationships—whether with close friends, family, or even strangers on social media—sap our energy and create unnecessary stress.

Take a close look at your interactions. Are they supportive, or do they leave you feeling worse? If cutting ties isn’t an option, set firm boundaries to protect your well-being. Even small steps, like unfollowing negative influences on social media, can make a big difference.

The Trap of Dwelling on the Past

Wishing away your mistakes or regrets doesn’t change the past—it just drains your present. Getting caught up in the “woulda, coulda, shoulda” mindset keeps you stuck, leaving no energy for moving forward.

Instead of focusing on what you can’t change, direct your energy toward building the life you want. Progress happens when you work on the present and plan for the future, not when you’re stuck rehashing the past.

Creating Structure to Stay Grounded

Without structure, losing energy on distractions or unproductive habits is easy. A solid routine can give your day purpose, helping you quickly bounce back from negativity.

For example, a workout after work can shift your focus from a frustrating day to something positive. Routines like this provide a built-in way to reset your mindset and refocus your energy on what matters most.

Reclaim Your Energy, Reclaim Your Life

In recovery, energy is one of your most valuable resources. By letting go of resentment, silencing negative self-talk, managing relationships wisely, and focusing on the present, you can build a life that feels not just sober but truly fulfilling. Remember, every bit of energy you save from wasteful habits is energy you can invest in your growth, happiness, and long-term sobriety.

Listen to the full episode now to hear more about this topic.