Key 6: Learn How to Have Fun Again – Reclaiming Joy in Sobriety.

Recovery isn’t just about quitting substances — it’s about rebuilding a life that feels worth living. That’s why Key #6 in our 10-part series on staying sober is all about something that may sound simple but is often overlooked: learning how to have fun again.

In 2019, the National Institute on Drug Abuse updated their guide for parents and made a powerful point: recovery isn’t just about avoiding negative behaviors — it’s about retraining the brain to experience pleasure in healthy, substance-free ways. And perhaps just as important, they emphasized the social side of fun. Being around others and engaging in activities you enjoy not only lights up the pleasure centers in your brain — it actually strengthens your motivation to stay sober.

🧠 The Science of Joy: Rat Park and Rewiring the Brain

If you’ve ever heard of Dr. Olds’ experiments on addiction, you know that he found animals will return to a substance over and over once it’s coded as a primary coping mechanism. But what happens if you add something joyful to the environment?

That’s what researchers did in the Rat Park study — they gave the rats a vibrant, stimulating environment complete with play areas and social interaction. The results were incredible: many of the rats who previously chose the substance now chose connection and fun instead.

This research confirms what many in recovery already know: when people have something meaningful and enjoyable to engage in, especially in a group setting, they’re much more likely to choose life over relapse.

🎉 Real Fun, Real Connection

So what does this look like in real life?

It’s about rediscovering the activities, hobbies, and interests that make you feel alive. It’s about giving yourself permission to have fun again — not in a reckless or numbing way, but in a way that brings genuine pleasure, laughter, and community.

We’ve seen this time and again: those who make space for fun and connection in their recovery are the ones who build lasting, vibrant sobriety. Whether it’s art, music, sports, hiking, cooking, dancing, or volunteering — the “what” matters less than the why: because it brings you joy.

✅ Start Small, Stay Consistent

We recommend a few simple steps to get started:

Pick 1–2 activities you genuinely enjoy or have always wanted to try.
Schedule them into your daily or weekly routine — just like you would a recovery meeting or therapy session.
Find people who enjoy doing these things too. Connection makes everything better.
Make a commitment — like signing up for a 5K, joining a weekly class, or setting up a regular group hangout.
Stick with it — even when motivation dips, remind yourself that joy is part of the work of recovery.

For example, maybe you decide to train for a 5K. You find a local run club or a group of sober friends who are working toward the same goal. You train together a few times a week, check in on each other, and celebrate milestones along the way. That structure, that movement, that sense of purpose — it becomes a new way to feel good, to connect, and to stay on track.