Tools & Worksheets

Free, printable recovery tools — download, print, and use as often as you need.

Daily Practice

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

Daily Recovery Journal

Morning check-in, gratitude prompts, evening reflection, and a daily rating scale.

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Weekly Mood & Progress Tracker

Weekly Mood & Progress Tracker

Track your mood, sleep, exercise, and cravings across the week.

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HALT Self-Check

Hungry, Angry, Lonely, Tired — a quick check-in when cravings hit.

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Gratitude & Faith Reflection

Gratitude & Faith Reflection

Gratitude, scripture, letting go, and prayer — a space for daily faith practice.

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Know Your Triggers

Triggers, Urges & Warning Signs

Identify what sets you off and build a plan for when it happens.

Trigger Identification

Trigger Identification

Map your personal triggers, build a coping toolkit, and create an emergency action plan.

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Triggers & Warning Signs Map

A living document to map environmental, emotional, social, physical, and situational triggers.

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Trigger–Response–Coping Plan

Identify triggers and plan healthier responses — before you need them.

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Urge Surfing

Cravings rise and fall like waves. Learn to ride them out instead of giving in.

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Pros & Cons of Use

Put your thoughts on paper to see the truth. Weigh the real costs and benefits.

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Therapy Tools

CBT & DBT Skills Worksheets

Evidence-based 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.

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Thought Record — Step by Step

A guided, numbered walkthrough of the CBT thought record process.

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Substance Use Thought Record

Identify and reframe unhelpful thoughts that trigger urges to use.

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DBT Emotion Regulation

PLEASE skills, Opposite Action, TIPP technique, and Wise Mind reflection for managing overwhelming emotions.

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Distress Tolerance & Crisis Survival

ACCEPTS skills, self-soothing techniques, and radical acceptance for crisis moments.

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Anger Discussion

20 sentence-completion prompts to explore your relationship with anger.

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Planning & Prevention

Recovery & Relapse Prevention

Build your roadmap for recovery and have a plan ready for the tough days.

Recovery Goal Setting

Recovery Goal Setting

Set weekly, monthly, and 3-month goals. Identify your support system and track your commitment.

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Relapse Prevention Plan

Relapse Prevention Plan

Warning signs, people and places to avoid, a step-by-step crisis plan, and emergency contacts.

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Personalised Relapse Prevention

A comprehensive plan covering sobriety date, warning signs, high-risk situations, daily and weekly activities.

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Addiction Impact Assessment

Reflect on how addiction has affected your health, relationships, career, finances, and dreams.

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Complex Trauma Stabilisation

A daily plan for grounding, nervous system check-ins, coping skills, and safe connections.

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Faith & Mindfulness

Spiritual Growth & Awareness

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.

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Mindfulness for Self-Awareness

Mindfulness for Self-Awareness

Daily mindfulness practice using WHAT and HOW skills — observe, describe, participate without judgement.

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More Tools in the Gracie App

The Gracie mobile app offers exclusive tools and features to support your recovery on the go.

Learn About Gracie