The Next Right Thing

On those days when it feels as if the world is against you and it takes every ounce of strength just to survive, there is a very simple technique that might just save the day.

It’s called The Next Right Thing.

Regardless of who we are, some days just seem to demand extra effort to get through. Especially in early recovery, or when feeling extremely anxious or when your mood is particularly low, those days can feel like endless waves in the ocean. Never diminishing and pounding on your very nervous system.

Although Alcoholics Anonymous helped popularise the concept, it was originally introduced by psychiatrist Carl Jung. He proposed that since we cannot predict the future, focusing on "the next and most necessary thing" keeps us actively engaged in something meaningful.

"Do the next right thing" is a powerful, grounding mantra for navigating overwhelm, grief, or uncertainty by focusing solely on the immediate, manageable step ahead. Further popularised by authors like Glennon Doyle and Emily P. Freeman, this concept emphasises one-step-at-a-time action, often linked to recovery movements, spiritual guidance, and psychological resilience.


"Just do the next right thing -- one thing at a time. Don't ask for permission before. Don't explain yourself after. Do the thing. Let it stand." — Glennon Doyle


The advantage of this approach is that it helps you to stay present and focused without feeling overwhelmed. Neuroscience shows that concentrating your attention on the present moment can physically change the brain's structure and how different areas connect. Often achieved through mindfulness, this state shifts the brain from a reactive "survival" mode to a proactive "executive" mode, providing important cognitive and emotional benefits.

So how does it work? Imagine you've woken up feeling as though the world is crashing down on you. Ask yourself, ‘What’s the next right thing?’ Now I am going to get up. What’s the next right thing… to have some coffee (if you are me). What’s the next right thing? Now I am going to shower, and so on.

The key is to focus all your attention on the task at hand. This not only helps reduce anxiety and worry but also builds resilience and momentum to do the next right thing.