Planning for Change

At this point in the change journey, you know you want to make a change. You’ve thought about it and decided it’s the right thing to do for you. You’re ready to do it within the next month or so. You might even be trying small changes, like cutting back on your substance use or gambling, to see how they work for you.

By taking time now to plan and prepare for your change, you can give yourself a better chance of succeeding.

Things you may be saying to yourself

• “This Friday I’ll go straight home after work instead of to the bar.”
• “Maybe I’ll try to go this whole weekend without the drugs.”
• “I’m quitting smoking next month for sure.”
• “Next time I go to the casino, I’m not bringing my bank card.”

Things you can do

• Make a plan and make it specific. For example, if you’re preparing to quit smoking, set a quit date and mark your calendar.
• Tell your family and friends about your plans to make a change, and ask for their support to help you follow through with your plans.
• By now you’ve likely thought about how your substance use or gambling is affecting your life. As you get ready to make your change, start thinking about how not using substances or gambling might affect your life. Are there people or situations you’ll need to avoid? What will you do with the time you would usually spend drinking, using other drugs or gambling?
• Know what to expect if you decide to stop substance use or gambling. Learning about withdrawal and cravings can help you plan for dealing with them.
• You may want to make some smaller lifestyle changes such as eating healthier, getting more sleep or exercising more often to prepare for the bigger changes to come.
• Learn from your past attempts to make the change you’re preparing for. Most people take a few times to succeed. Your previous tries will make you better prepared this time.
• Think about joining a support group, even before you make your change. Hearing from others who have done what you’re preparing to do can be a big motivator. And the support you get will go a long way as you continue with your change.

How AADAC can help

• Our resources can help you stay informed about alcohol, tobacco, other drugs and gambling. This can keep you motivated by reminding you of why you decided to change in the first place.
• Talking to a counsellor at this point is a good idea, especially if you think you may need services like detoxification to help you with withdrawal. A counsellor can help you to know your options, and to choose the ones that will give you the best chance of success.
• Many AADAC programs provide an introduction to support groups like Alcoholics Anonymous, Narcotics Anonymous and Gamblers Anonymous, and some AADAC offices host meetings of these groups. Call your local AADAC office to find out more.