Sometimes the hardest part of the day is when nothing is happening. Empty hours can bring up boredom, loneliness, urges and old habits. This plan helps you decide what to do with them before you're in them.
Empty hours are hard for a lot of people: after finishing a treatment program, after a breakup or a loss, during burnout or time off work, and for many people with ADHD, for whom boredom can feel physically uncomfortable.
If you're in recovery from substance use, use this alongside the plan you have with your treatment team, not instead of it. For free, confidential help finding treatment in the US, call the SAMHSA National Helpline at 1-800-662-4357. In a crisis, call or text 988, or call 911.