Renowned music producer Rick Rubin has shared that his morning routine includes exposing his skin to sunlight shortly after waking, with as little clothing on as possible. He believes this practice helps regulate his circadian rhythm and enhances his overall well-being.
Similarly, in recovery, we often do the same thing. Er, uh, well, maybe not literally — but figuratively speaking. We set up routines: maybe we say certain prayers, do meditations, or journal. When I was in my first three months of sobriety, I learned to meditate. It was springtime, and I asked my dad to build me a little lean-to type deal, which he did. Basically, it was a small roof mounted on posts. It didn’t matter; it was my space — (get it? See what I did there, Millennials? MySpace? Uh, OK, sorry) — and it was outside, in the backyard.
Under the roof was a zero-gravity lounge chair surrounded by colorful seasonal flower planters from Home Depot. It was somewhere I could grab my Daily Reflections book, hide, read, and do a breathing meditation for 10 or 15 minutes.
Just like Rick believes, I’ve found there’s something magical in nature… especially in sobriety. In a high-tech, fast-paced world — where, at least for me, camping generally means staying at the Hilton Garden Inn with the windows open and no makeup on — there’s something wonderfully grassroots about incorporating rituals of nature into recovery.
Here are 25 things you can try to incorporate more of the au naturel into your life. I don’t know why I said it that way… it’s not like I’m asking you to go commando. I digress.
1. Intentionally Ditch the Digital World (Temporarily) for a Natural Environment
Nature’s gentle sounds and visuals lower stress hormones, helping to reduce anxiety and improve overall mood. Putting down devices and reconnecting with the real world often leads to fewer triggers and more mental clarity.
2. Cultivate a Fresh Start Each Day
Witnessing a sunrise or dew on leaves symbolizes renewal and hope. This daily reminder supports starting each morning with a clean slate in sobriety. Or really, at any point — because we get to start our day over anytime we want. Even right before we fall asleep.
3. Purposeful Sensory Reset
The smell of pine, the sound of birds, the sight of flowing water — these sensations help reset overloaded senses. In early sobriety (and beyond!), this sensory balance can ease discomfort and agitation. Plus, let’s agree: aromatherapy smells way better than stale beer on a sticky dive bar floor.
4. A Free Resource
Nature is accessible and often free, offering relief from stress without financial burden. No TSA screening or cover charge necessary!
5. Non-Judgmental Space
Nature doesn’t judge; it simply exists. This neutrality provides a space free from shame, allowing you to focus on healing without self-criticism.
6. Spiritual Fulfillment in Nature
Nature evokes awe and a sense of belonging to something larger. This feeling fills the void once occupied by substance use, offering comfort and meaning. It’s like “Hands Across America” from the ’80s, but more personally meaningful… and with fewer germs.
7. Stabilizing Mood Swings
Consistent exposure to green spaces is linked to better emotional regulation. Bonus: trees don’t interrupt you mid-thought, making them the ideal audience.
8. Enhanced Focus
Time outdoors improves attention spans and cognitive function. Need help deciding between a forest hike or a stroll by a stream? Either one works — and overthinking it is optional.
9. Reduction in Negative Rumination
Immersion in natural beauty interrupts cycles of negative thought. It’s like mental whack-a-mole, where every bird song or sunbeam smacks a negative thought right out of your head.
10. Acceptance of Imperfection
Nature isn’t perfect, and that’s its beauty. Seeing the charm in imperfection helps us embrace our own flaws. Manure might smell bad, but it makes flowers grow. (Metaphor, much?)
11. Opportunity for Safe Escapism
Escaping into a forest or garden is a healthy way to “get away.” If anyone asks, just say, “I’m finding my Zen,” and carry on.
12. Learning Patience
Plants grow slowly, and trails take time to hike — nature moves at its own pace. This parallels recovery: personal growth takes time but is steady and sustainable.
13. Labyrinths
No, not the 1986 movie with David Bowie. Walking a labyrinth barefoot with a stone in hand is calming. Fun fact: labyrinths are everywhere, and you can find one near you. (No Goblin Kings required.)
14. Connection to the Cycle of Life
Understanding natural cycles — growth, decay, renewal — mirrors personal struggles and victories in recovery. Spring always comes, even after the hardest winters.
15. Physical Detox
Fresh air invigorates the body, supporting the detox process. Think of it as a spa day for your insides — without the hefty price tag.
16. Positive Association Building
Pairing nature walks with sober living creates comforting memories tied to being clean. Over time, these become anchors during rough patches.
17. Cultivating Inner Peace
Quiet reflection near a stream or under a tree fosters inner calm. The results are far more fulfilling than, say, a keg stand trophy.
18. Inspiration for Problem-Solving
Nature’s challenges — like a tree root trip or getting lost — translate to recovery coping skills. It’s like showing up to Survivor’s tribal council with the secret immunity idol.
19. Developing Empathy
Observing how plants and animals coexist often inspires empathy. Greater empathy leads to better self-care — and less yelling at birds.
20. Boosting Self-Worth
Achievements in nature — like navigating a trail — enhance self-esteem. Each small win strengthens your sober identity.
21. Construct an Outdoor Setting
Think simple: a Chia Pet, a kitchen herb garden, or a plastic patio chair under a tree. A calming space doesn’t have to be complicated.
22. Outdoor Breathwork
Fresh air supports physiological calmness, reducing tension and stress. So channel your inner Dory: “Just keep breathing…”
23. Grow a Plant in Sobriety
Nurturing a living thing builds responsibility and self-esteem. Plus, plants are way easier to manage than kids. Trust me on this.
24. Reduces Feelings of Isolation
Being outdoors reminds us we’re not alone. Feeling connected — even to a tree — eases loneliness.
25. Long-Term Motivation
Nature survives storms, blooms again, and keeps going. Watching its resilience can remind you that you, too, can weather life’s challenges.
So there you have it: 25 ways to reconnect with nature while nurturing your sobriety. Nature is waiting — so go get it! And remember: whether you’re hugging a tree or sitting under it, nature’s got your back.
SOBER UNBUZZED FEED: This is a collection of 25 Lists, each featuring 25 inspiring ideas, actions, and motivations to guide you towards being your best sober self in 2025.
This enlightening section is proudly presented by Sober Curator Senior Contributor Amy Liz Harrison, an accomplished author, engaging podcast host, devoted wife, and supermom of eight triumphantly living in long-term recovery (We’re talking double digits, folks!). Join us as we delve into this treasure trove of wisdom and practical advice to empower your journey toward sobriety and beyond. Follow along with Amy on IG @amylizharrison or check her out at amylizharrison.com
SOBER CURATOR PODCAST: Unlocking Spiritual Recovery: How the “Spiritual Gangsters” Navigate Sobriety and Self-Discovery
SPIRITUAL GANGSTER: at The Sober Curator is a haven for those embracing sobriety with a healthy dose of spiritual sass. This space invites you to dive into meditation, astrology, intentional living, philosophy, and personal reflection—all while keeping your feet (and your sobriety) firmly on the ground. Whether you’re exploring new spiritual practices or deepening an existing one, Spiritual Gangster offers inspiration, insight, and a community that blends mindful living with alcohol-free fun.
Spiritual Gangster Line-up:
Stoicism & Sobriety – Ancient Philosophy for Modern Recovery with Sober Curator Contributors Derek Castleman and Tony Harte
The Card Divo – Quick & Sober Tarot Readings with Sober Curator Contributor Senior Daniel G. Garza
Classy Problems – Clarity, Restraint & Mindful Decision-Making with Senior Sober Curator Contributor Dan T. Rogers
SoberCast with Six – Astrology & Tarot for the Sober Life with Senior Sober Curator Contributor Analisa Six
Sobriety in Flow – Yoga Beyond the Poses with Senior Travel Sober Curator Contributor Teresa Bergen
Thirsty for Wonder – Recovery Coaching & Spiritual Companionship with Sober Curator Contributor Anne Marie Cribben
Spiritual Substance – Mindfulness, Science & Soul with Senior Sober Curator Contributor Lane Kennedy
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