Atomic Alcoholic Habits
At 19 years old, I made a new best friend, Jack. He hailed from Tennessee. He loved to dance like nobody was watching, enjoyed action movies, and could tell some hilarious stories. He was always there when I needed him, down for a good time, and would definitely get in a fight for me. Unfortunately, this friend from Tennessee, whose last name happened to be Daniels, turned out not to be the influence I thought he was. When I realized this, it was difficult to walk away from a relationship filled with so many fun (or perhaps blacked-out) memories.
I’m currently reading Atomic Habits by James Clear. As a recovering alcoholic, I’ve noticed interesting parallels between the book’s concepts and Alcoholics Anonymous’ (AA) token system and how support groups work in recovery. Recovering from addiction requires significant habit breaking and new habit formation. After reading this article, I’d love to hear your thoughts on breaking addiction habits.
Atomic Habits: Small Steps, Big Results
James Clear, in his book Atomic Habits [1], emphasizes the power of small, consistent actions in building lasting habits. He argues that significant change often stems from seemingly insignificant improvements repeated consistently. This approach perfectly aligns with the initial phase of recovery. Instead of aiming for complete abstinence overnight, focusing on small, achievable goals — like attending one AA meeting a week or refusing a single drink offer — can build a foundation for long-term success.
The Science Behind Tiny Habits
Research supports Clear’s claims. A study published in the European Journal of Social Psychology [2] found that participants who set smaller, more achievable goals were more likely to stick with their behavior change efforts than those who set larger, more ambitious goals. This aligns with the concept of habit formation in the brain. When a behavior is repeated consistently, the brain strengthens the neural pathways associated with that behavior, making it easier to repeat in the future [3].
AA Tokens: Celebrating Milestones
AA’s token system offers another powerful tool for reinforcing positive behavior. These tokens, awarded for reaching sobriety milestones, serve as tangible reminders of progress. Each token represents a hurdle overcome, a battle won in the fight against addiction. This reinforces the positive behavior of staying sober and provides a sense of accomplishment, a crucial element for sustained motivation [4].
The Synergy of Tiny Habits and Tokens
The beauty lies in how these two approaches work together. Tiny habits, like attending AA meetings or practicing relaxation techniques, pave the way towards sobriety. When these habits are consistently implemented, they become easier over time, thanks to the brain’s neuroplasticity. AA tokens then celebrate these milestones, further strengthening the positive behavior loop.
A Supportive Community: The Power of “The Close”
The AA community fulfills a critical role in recovery, echoing the power of “The Close” concept from James Clear’s Atomic Habits. Chapter 9 emphasizes the influence of social circles on habit formation. In AA, members find a close-knit social group where everyone shares a common goal of sobriety. This supportive environment offers several benefits:
Shared Experiences: Members can share their struggles and triumphs, fostering a sense of camaraderie and understanding. Hearing others’ stories allows individuals to see they’re not alone and provides valuable insights into overcoming similar challenges.
Coping Mechanisms: By learning from each other’s experiences, individuals can discover new strategies for managing cravings and triggers. This exchange of knowledge empowers members to develop personalized tools for staying sober.
Encouragement: The positive reinforcement and encouragement from others in recovery can be a powerful motivator to stay on track. Witnessing the success of others in the AA community provides hope and inspiration, reminding individuals that lasting sobriety is achievable.
This close-knit social circle fosters an environment where the positive habits that contribute to sobriety are reinforced. Just as surrounding yourself with people who exhibit the behaviors you want to cultivate can increase your chances of success (as Atomic Habits suggests), the AA community provides a powerful social influence that strengthens the positive behavior of abstinence.
Building a Fulfilling Life Beyond Sobriety
The power of tiny habits and token systems extends beyond the initial phase of recovery. These tools can be used to build other positive habits, like healthy eating or exercise, ultimately laying the groundwork for a fulfilling life beyond addiction. The power of “The Close” and those have walked in your shoes is so powerful. Being able to express your brokenness and receive acceptance that you are not alone in this struggle is so healing.
What Can We Learn From It All?
We never like being told what to do, right? However, when we see someone succeed in breaking a bad habit or building a new habit, we want to know how they pulled it off. There is something to learn here from the book and the program. Check out Atomic Habits for ideas on building good habits. Check out an AA meeting if you want to see how the community can realign your habits around your drinking.
References:
Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House, 2018. [1]
Webb, Tracy L., and Adrian R. L. Sheeran. “Does Changing Behavioral Goals Make Them Easier or Harder to Achieve? The Mediating Role of Implementation Intentions.” European Journal of Social Psychology, vol. 40, no. 1, 2010, pp. 73–82. [2]
Bader, David H., et al. “Dopamine and Addiction.” Cold Spring Harbor Perspectives in Medicine, vol. 2, no. 12, 2012, pp. a016692. [3]
Deci, Edward L., and Richard M. Ryan. “The “What” and “Why” of Goal Pursuits: Human Needs and the Self-Determination of Behavior.” Psychological Inquiry, vol. 11, no. 4, 2000, pp. 227–268. [4]
Alcoholics Anonymous. https://www.aa.org/ [5]
