Living One Day at a Time

Whether you're beginning to question your relationship with substances, supporting someone you care about, or exploring what recovery might look like, the phrase "one day at a time" can offer a powerful shift in perspective. It's more than a slogan—it's a way of living rooted in acceptance, mindfulness and steady progress. And it's a philosophy Hazelden Betty Ford has helped shape and share for decades.

What does "one day at a time" mean in recovery?

Living one day at a time means staying grounded in the present—this moment, this breath, this choice. Instead of feeling overwhelmed by the idea of lifelong sobriety or weighed down by past regrets, the idea is to focus on what you can do today.

As a slogan or mantra, "one day at a time" serves as a gentle reminder: You don't need to have everything figured out. You just need to take care of today.

Where did the phrase come from?

"One day at a time" gained traction through Alcoholics Anonymous (AA), even though it doesn't appear word-for-word in the original Big Book. The concept and spirit run deep in AA's teachings. The idea also echoes Christian traditions—like "Give us this day our daily bread"—and Stoic philosophy, which encourages us to focus on what we can control and let go of what we can't.

Hazelden Betty Ford helped bring this mindset into daily recovery through the 1954 publication of Twenty-Four Hours a Day, often called the "Little Black Book." Written by AA member Richmond Walker, the book offers daily meditations centered on living sober "just for today." With more than 9 million copies sold, it remains a trusted recovery companion for people all around the world.

Why is this mindset/mantra so important in early recovery?

The first days and weeks in recovery can feel overwhelming. Emotions run high, uncertainty is common and fear can creep in. Thinking about staying sober forever might feel impossible. But focusing on just today? That's something you can do.

A "one day at a time" mindset helps you cope with anxiety, manage cravings and build confidence. Each day becomes another small, meaningful victory. And every sober day is another step forward.

Does "one day at a time" mean I shouldn't plan for the future?

Not at all. The idea is to find balance—planning ahead while staying emotionally present. You can still set goals, make appointments and think about what's next. But keep your energy focused on today.

Instead of spiraling into "what ifs," focus on the present and ask yourself: What can I do right now to support my recovery and well-being?

How can I start practicing this philosophy?

The good news is that you don't need to be in formal treatment to begin living one day at a time. Here are some simple ways to start incorporating this mindset into your daily routines.

• Begin your day with intention. A short meditation, prayer or journal entry can help you set a tone of presence and purpose.
• Use grounding phrases in your self-talk. Sayings like "Just for today," "Easy does it" and "Progress not perfection" can help you stay focused and calm.
• Join a support group. Whether it's AA, NA or another recovery community, hearing others share their experiences can help you feel less alone and more understood.
• Practice mindfulness. Even small moments, like mindful breathing, walking or eating, can help you stay connected to the present.

Can this philosophy help even if I'm not in recovery?

Absolutely. "One day at a time" isn't just for people in addiction recovery. It's a perspective and mindset everyone can use to feel more grounded and less overwhelmed. Whether you're a parent supporting a loved one, a partner navigating tough times or someone facing anxiety, grief or big life changes, this approach can offer comfort.

When you give yourself permission to slow down, breathe and take things as they come, you gain awareness and acceptance that you don't have to fix everything at once. You just have to show up for today.

What if I'm interested in less-intensive options or spiritual approaches?

There's no need to commit to an inpatient or outpatient treatment program to begin your recovery journey. Many people start with options that feel more flexible or spiritually grounded. Twelve Step meetings like AA or Al-Anon offer connection and shared experience. Couples or family therapy can strengthen relationships and create a more supportive home environment.

Some find healing through spiritual or holistic practices such as yoga, meditation, time in nature or other forms of mindfulness that reconnect body and spirit. Others turn to daily readings or reflections, like Hazelden Betty Ford's Thought for the Day, to find encouragement and clarity.

These approaches can help you build insight, connection and strength without turning your life upside down.

How does Hazelden Betty Ford support this philosophy?

Hazelden Betty Ford has long been a trusted voice in recovery, especially when it comes to spiritual and daily practices. Through books like Twenty-Four Hours a Day and A Day at a Time, we've helped millions of people stay grounded, feel supported and find inspiration.

We also offer evidence-based care that integrates clinical expertise with compassion. Our treatment programs are designed to address substance use and co-occurring mental health conditions, such as anxiety, depression and trauma. We believe recovery is not just about abstaining or living without substances—it's about growing, healing and living with intention and purpose.

What if I'm not sure whether I need help with substance use or mental health issues?

That's okay. You don't have to be certain to start asking questions. If you're feeling overwhelmed, curious or concerned about your situation or someone you care about, that's enough. You don't have to hit rock bottom. You don't have to go it alone. And you don't have to give up your life to get it back.

Don't Wait for a Crisis to Reach Out

You deserve care that respects your life, your values and your journey. You deserve to feel safe, supported and understood. If you're struggling, questioning or just looking for answers, Hazelden Betty Ford is here. Whether it's through a daily reading, a confidential conversation or a first step toward change, help is available, one day at a time.