How Do Vision Boards Help in Recovery?

You kept telling yourself you wanted to cut back on drinking, but every time it came to putting it into practice, something came up and it kept getting pushed back to “one day.” It wasn’t until you really sat down with yourself, wrote out a specific weekly goal, and tracked your consumption that “one day” became day one. 

Making a recovery vision board or bulletin board is just like that — setting a goal and having something to keep us accountable. And the best part? It’s a fun way to do it. Let’s learn how we can use this creative outlet as a tool to boost our success during recovery.

What Is a Vision Board in Recovery?

A vision board is like a visual representation of our goals and aspirations. It’s an intentional hodgepodge of images, words, and other items that are meant to inspire and motivate us. Vision boards can be used for anything, not just recovery, and there’s no one way to make them. They can be done digitally, or you can use physical images, your own drawings, or even words. Vision boards are meant to be just as unique as we are, so let’s dive into how we can make one of our own.

How To Create a Vision Board: Therapy Activity for Recovery

1. Set SMART Goals

SMART is a framework used to help us set effective goals. It stands for specific, measurable, achievable, relevant, and time-bound. Since our vision board is a visual representation of what our goals are, this step helps us zero in on the images and words we should look for. 

Not sure where to begin? Consider setting a goal in each of these areas:

• Recovery. A recovery goal can be centered around quitting or cutting back on alcohol, such as actions we might take to do so. For example, it could be cutting our intake by half each week or attending a support group session once a week. 
• Physical health. Alcohol takes a toll on our physical health. Set goals to address any medical needs, get adequate sleep, eat a balanced diet, or incorporate more movement.
• Mental health. Recovery can be riddled with challenges, but prioritizing our mental health helps us work through these challenges. Some positive mental health practices we can add to our toolkit include mindfulness, healthy coping strategies, and finding an outlet to express our stress and emotions.
• Relationships. Recovery can give us more time and energy to develop stronger relationships with those around us. Set goals to strengthen ties such as practicing active listening, or work on developing new friendships by initiating conversations with others. 
• Professional development. Drinking can often negatively affect our academic or employment performance. Set goals to pursue the career you’ve always wanted, such as taking a course, or set boundaries to maintain a good work-life balance. 
• Interests and passions. Exploring our interests and passions is important for living a fulfilling life. Get back into an old hobby, volunteer in the community, or learn a new skill. 

For support with setting SMART goals and developing skills to reach them, try Reframe coaching. Once you’ve set your goals, you’re ready to start making your vision board come to life!

2. Decide on a Medium

A vision board can take different forms. The most important thing is that it works for you. If you’re more tech-savvy, make a vision board online using tools like Canva or Pinterest. A digital vision board can be easy to edit and allows you to print out multiple copies.

If you’re more hands-on, try some poster board, a canvas, or even a piece of paper. Either way, there’s no right or wrong method. Think about which one you’re more interested in creating or one you feel like you’ll use more. Once you’ve got that decided, get those creative juices flowing to start piecing together your board.

3. Build Your Board

The fun part begins! Look at the goals you’ve written and start printing images, cutting out magazine clippings, and looking for inspirational quotes that represent these goals. For example, if you’re looking to develop more emotional balance through practicing mindfulness, a picture of a serene landscape could work. If you’re focusing on connecting more with loved ones, pictures of family members would be a great visual reminder. 

Piece together words and images in a way that works for you. Don’t worry about what makes sense to an outside observer — if it’s meaningful or inspiring to you, that’s all that matters. Again, there’s no right or wrong way to do this, so just have fun with it!

4. Place It Somewhere Visible 

After you’ve put together your vision board, put it somewhere you can see it. Set it as the lock screen on your phone, stick it to the fridge, or put it up on your desk. Putting your vision board somewhere you can see it throughout the day helps it serve its purpose as a reminder of your goals. But it doesn’t end here! 

5. Update It Regularly

Just like our goals, our vision board should be updated regularly. While there's no exact answer for how often a vision board should be updated, keeping track of our progress can help us identify when it's time. If we’ve reached our goals and we’re setting new ones that don’t exactly fit with the pictures or quotes we’ve put on our vision board, it's a good time for a refresh. Our goals should be time-bound, so aim for an update roughly every six months to a year. 

A vision board might be fun to make, but there’s even more to it. Using a vision board in recovery can be a tool for positive change. Let’s take a closer look at how. 

Benefits of a Recovery Vision Board

A recovery vision board is more than just an art project or an inspirational quote on the wall. It serves as a reminder of our recovery goals and sets the stage for our success. Here’s how a vision board can boost our recovery.

• It keeps us proactive. Making a vision board is hands-on. It involves developing our goals, finding representations of them, and getting a daily reminder of them. Research shows that staying proactive in recovery boosts our confidence and self-efficacy, which are both key to making lasting change. To learn more about the power of taking charge in recovery, check out “The Difference Between Passive and Active Recovery.”
• It boosts motivation. Having a visual reminder of the things we’re working towards can help us get through challenging moments. It’s similar to having a hangout with friends to look forward to after a long week of work, or treating yourself to a snack after a grueling work or study session. For other methods to stay motivated, read “How to Stay Motivated and Celebrate Your Sobriety Milestones.”
• It gives us a creative outlet. A vision board allows us to express ourselves creatively. Research shows that creative expression helps us explore our thoughts, emotions, behaviors, and actions, fostering engagement in the process of making positive change. To learn more about the power of creativity in recovery, read more on “How Engaging in Creative Activities Can Help Reduce the Urge to Drink.”
• It’s a positive distraction. Creating a vision board keeps our hands and mind busy. In recovery when cravings can come on strong, creating a vision board allows us to express ourselves creatively and keeps us distracted. Get ideas for other positive distractions by reading our blog “Sober Living: Visual Arts, Music, and Writing.”
• It can act as an accountability buddy. Out of sight can really be out of mind. Luckily, with a vision board placed somewhere we can easily see, our goals are always at the forefront of our mind.

A vision board can be beneficial for anyone, but in recovery where motivation and goal-setting are crucial, it can be a powerful tool for positive change. Let’s look at how we can keep that progress going after we’ve made our vision board.

Beyond a Recovery Bulletin Board: Ideas for Keeping the Momentum Going

A vision board is a great start, but the work doesn’t end there. Here are ways we can ride that wave of inspiration to keep us moving forward in recovery:

• Track your progress. It’s easy to overlook how far you’ve come when you’re so focused on reaching your goals. Keep a log so you can see the progress you’ve made and know when it’s time to set new goals. 
• Celebrate milestones. Give yourself a pat on the back by celebrating even the small wins during recovery, such as getting through a social event without drinking. Even a simple treat like ordering a latte instead of making coffee at home can positively reinforce the actions you’re taking. 
• Avoid comparison. Comparison can undermine your own progress. Be mindful of what media you’re consuming, and remember that everyone’s recovery journey is different. 
• Practice mindfulness. Mindfulness helps us make more intentional choices that align with our goals and values. Practice breathing exercises or follow a guided meditation.
• Stay connected. Social support gets us through challenging times and keeps us accountable. Open up to family and friends, join support groups, or explore professional treatment options to keep progressing toward your goals.

With these strategies, we can set ourselves up for success in recovery and keep up the drive that a vision board sparks.

From Vision to Victory

Vision boards can be a powerful addition to any recovery journey, offering a blend of inspiration, clarity, and a creative outlet as we work towards our goals. By visualizing the future we want, we reinforce positive intentions and set the foundation for lasting change. A vision board in recovery serves not only as a tangible reminder of why we started and where we’re headed, but it keeps us proactive in recovery and gives us a way to express ourselves, helping us turn vision into victory. So, grab a laptop or some magazines, and let your dream life take shape!