Embrace Recovery with Compassion
The Role of Joy in Recovery: Why Small Wins Matter
When people imagine eating disorder recovery, they often picture a long, heavy journey, strict meal plans, therapy sessions, and endless self-monitoring. And yes, recovery can feel overwhelming. But here’s the truth I’ve learned both personally and professionally: recovery is not just about the heavy work. It’s also about the joy.
For me, joy wasn’t about grand gestures or big milestones. It was the small wins, the moments that looked ordinary but were life-changing in disguise.
The Weight of Recovery
So many clients tell me that recovery feels like an impossible climb:
➔ The shame of “not getting it right.”
➔ The constant self-criticism for eating too much or too little.
➔ The exhaustion of living in a cycle of bingeing, dieting, and starting over.
And I get it. I’ve been there. I’ve had those nights of eating a whole pizza, feeling so physically sick that I had to lie down and unbutton my trousers. I’ve binged on crisps and chocolate until my body hurt, and then woken up with the guilt of wanting to “start again” on another diet.
Recovery can feel like a rollercoaster, full of dips, loops, and moments where you want to get off. But here’s what I remind my clients: you don’t have to ride that rollercoaster alone. As your therapist, I get on with you. It doesn’t need to be perfect.
The Power of Small Wins
Celebrating Progress in Recovery
What changed my relationship with food was not dramatic “all-or-nothing” choices. It was the small, consistent steps:
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Starting the day with breakfast. Even when part of me screamed, “This is too many calories, don’t eat it.” Having a nourishing breakfast steadied me for the rest of the day.
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Cooking simple meals. A jacket potato, or something in the slow cooker. Nothing Instagram-worthy, but enough to ground me and keep me going.
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Noticing progress over perfection. Instead of obsessing over tracking every detail on a recovery app, I started to celebrate the fact that I was cooking and eating at all.
These small wins regulated my nervous system and built trust in myself. And trust is at the heart of recovery.
Finding Joy in Everyday Moments
Joy Is Found in the Ordinary
Joy in recovery isn’t about grand celebrations. It can be tiny, almost hidden:
The taste of your morning coffee.
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The unexpected belly laugh.
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The sense of calm when you’ve eaten enough and your body feels steady.
Joy is also about connection. One of my favourite pockets of joy is being on the phone with my grandson. He presses his little forehead against the screen, wanting me to kiss it, or laughs when I make unicorn faces. In those moments, food isn’t in control. Shame isn’t in control. Joy is.
Joy and the Neurodivergent Experience
Joy and the ADHD/Neurodivergent Brain
As someone with ADHD, I know dopamine is vital. Without it, life feels flat and overwhelming. That’s why joy isn’t a “nice extra”, it’s essential fuel.
But there’s another layer: sensory overwhelm. For example, I love my air fryer but can’t bear the smell of it. That’s the reality of being neurodivergent. Recovery has to make space for these sensory realities. Sometimes that means asking for help with cooking, sometimes it’s about finding simpler, less overwhelming options.
Joy, in this context, comes from:
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Finding strategies that work with your brain, not against it.
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Allowing yourself to laugh at the quirks instead of beating yourself up for them.
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Recognising that food doesn’t have to be the only source of dopamine, play, creativity, movement, and connection all count too.
The Importance of Joy in Recovery
Why Joy Matters in Recovery
When shame says: “You failed again.”
Joy whispers: “But look at what you managed today.”
When perfectionism says, “You didn’t log it properly.”
Joy reminds you: “You cooked, you ate, you tried, that counts.”
Joy is not about ignoring the hard parts of recovery. It’s about balancing them with reminders that life is still worth living, even in the middle of the mess.
Embrace Small Rituals
How to Invite Joy Into Recovery
Here are a few practical ways you can bring joy into your own recovery journey:
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Celebrate micro-moments. Did you eat breakfast? Write it down as a win.
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Build joy rituals. A cup of tea in your favourite mug, a playlist that makes you smile, a call with a friend.
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Play with food. Try out easy, low-pressure meals that feel comforting without the pressure of perfection.
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Share your wins. With a therapist, a friend, or even with yourself in a journal.
Remember ➔ joy is not a reward you “earn” once you’re recovered. It’s part of what gets you there.
The Beauty of Imperfection
Closing Reflection
Recovery is far from perfect. There will be setbacks, binges, and days where shame feels louder than anything else. But if you can notice and celebrate those small wins, joy begins to weave itself back into your story. And joy changes everything.
Recovery is a journey marked by both challenges and triumphs. By acknowledging and celebrating your small victories, you invite joy into your life. These moments of joy remind you of your strength and the progress you’ve made, making the journey worthwhile.
Celebrate Progress
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Becky Stone
I’m Becky Stone, a qualified eating disorder therapist based in Canterbury. I specialise in trauma-informed eating disorder treatment for both teens and adults, with a strong focus on neurodivergent clients. My approach is rooted in compassion and lived experience, because I know recovery is not about perfection. It’s about building safety, trust, and joy in everyday life.
