Journalling & Self-Check Tools
Build a daily habit of honest reflection. These tools help you check in with yourself and stay grounded.
- Daily Recovery Journal Morning check-in, gratitude prompts, evening reflection, and a daily rating scale.
- Weekly Mood & Progress Tracker Track your mood, sleep, exercise, and cravings across the week.
- HALT Self-Check Hungry, Angry, Lonely, Tired — a quick check-in when cravings hit.
- Gratitude & Faith Reflection Gratitude, scripture, letting go, and prayer — a space for daily faith practice.
Triggers, Urges & Warning Signs
Identify what sets you off and build a plan for when it happens.
- Trigger Identification Map your personal triggers, build a coping toolkit, and create an emergency action plan.
- Triggers & Warning Signs Map A living document to map environmental, emotional, social, physical, and situational triggers.
- Trigger–Response–Coping Plan Identify triggers and plan healthier responses — before you need them.
- Urge Surfing Cravings rise and fall like waves. Learn to ride them out instead of giving in.
- Pros & Cons of Use Put your thoughts on paper to see the truth. Weigh the real costs and benefits.
CBT & DBT Skills Worksheets
Therapeutic tools you can use between sessions or on your own.
- Thought Record (CBT) Capture unhelpful thoughts, examine the evidence, and find a healthier perspective.
- Thought Record — Step by Step A guided, numbered walkthrough of the CBT thought record process.
- Substance Use Thought Record Identify and reframe unhelpful thoughts that trigger urges to use.
- DBT Emotion Regulation PLEASE skills, Opposite Action, TIPP technique, and Wise Mind reflection.
- Distress Tolerance & Crisis Survival ACCEPTS skills, self-soothing techniques, and radical acceptance for crisis moments.
- Anger Discussion 20 sentence-completion prompts to explore your relationship with anger.
Recovery & Relapse Prevention
Build your roadmap for recovery and have a plan ready for the tough days.
- Recovery Goal Setting Set weekly, monthly, and 3-month goals. Identify your support system and track your commitment.
- Relapse Prevention Plan Warning signs, people and places to avoid, a step-by-step crisis plan, and emergency contacts.
- Personalised Relapse Prevention A comprehensive plan covering sobriety date, warning signs, high-risk situations, daily and weekly activities.
- Addiction Impact Assessment Reflect on how addiction has affected your health, relationships, career, finances, and dreams.
- Complex Trauma Stabilisation A daily plan for grounding, nervous system check-ins, coping skills, and safe connections.
Faith & Mindfulness
Deepen your connection with yourself and your faith through guided reflection.
- Biblical Principles for Recovery Connect scripture with your recovery — identify verses, apply principles, and compose prayers for guidance.
- Mindfulness for Self-Awareness Daily mindfulness practice using WHAT and HOW skills — observe, describe, participate without judgement.