Addiction Recovery

Purpose
The Radical Honesty Tool

Answer to: “How do I address the underlying issues that led to addiction?”

How to apply The Radical Honesty Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Immediate Action Tool

Answer to: “How do I address the underlying issues that led to addiction?”

How to apply The Immediate Action Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Replacement Habits Tool

Answer to: “How do I address the underlying issues that led to addiction?”

How to apply The Replacement Habits Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Partner Empowerment Tool

Answer to: “How do I bounce back after a slip to avoid full relapse?”

How to apply The Partner Empowerment Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Communication Rebuild Tool (for Couples)

Answer to: “How do I bounce back after a slip to avoid full relapse?”

How to apply The Communication Rebuild Tool (for Couples)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Trigger Mapping Tool

Answer to: “How do I bounce back after a slip to avoid full relapse?”

How to apply The Trigger Mapping Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Relapse Prevention Tool

Answer to: “How do I build a new life without my addiction?”

How to apply The Relapse Prevention Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Emotional Regulation Tool

Answer to: “How do I build a new life without my addiction?”

How to apply The Emotional Regulation Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Forgiveness Tool

Answer to: “How do I build a new life without my addiction?”

How to apply The Self-Forgiveness Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Purpose & Meaning Tool

Answer to: “How do I combine medication-assisted treatment (MAT) with tools?”

How to apply The Purpose & Meaning Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Accountability Partner Tool

Answer to: “How do I combine medication-assisted treatment (MAT) with tools?”

How to apply The Accountability Partner Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Rebuilding Trust Tool (for Couples)

Answer to: “How do I combine medication-assisted treatment (MAT) with tools?”

How to apply The Rebuilding Trust Tool (for Couples)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Physical Well-being Tool

Answer to: “How do I date or return to intimacy in early recovery?”

How to apply The Physical Well-being Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Spiritual Connection Tool

Answer to: “How do I date or return to intimacy in early recovery?”

How to apply The Spiritual Connection Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Boundary Setting Tool

Answer to: “How do I date or return to intimacy in early recovery?”

How to apply The Boundary Setting Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Care & Nurturing Tool

Answer to: “How do I deal with boredom in sobriety?”

How to apply The Self-Care & Nurturing Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Anger Release Tool

Answer to: “How do I deal with boredom in sobriety?”

How to apply The Anger Release Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Shame & Guilt Processing Tool

Answer to: “How do I deal with boredom in sobriety?”

How to apply The Shame & Guilt Processing Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Resentment Release Tool

Answer to: “How do I deal with digital triggers (social media, porn, gambling)?”

How to apply The Resentment Release Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Future Visioning Tool

Answer to: “How do I deal with digital triggers (social media, porn, gambling)?”

How to apply The Future Visioning Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Triggers & Cravings Management Tool

Answer to: “How do I deal with digital triggers (social media, porn, gambling)?”

How to apply The Triggers & Cravings Management Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Sabotage Interruption Tool

Answer to: “How do I deal with financial consequences of addiction?”

How to apply The Self-Sabotage Interruption Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Healthy Pleasure Discovery Tool

Answer to: “How do I deal with financial consequences of addiction?”

How to apply The Healthy Pleasure Discovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Stress Management Tool

Answer to: “How do I deal with financial consequences of addiction?”

How to apply The Stress Management Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Forgiveness of Others Tool

Answer to: “How do I deal with loneliness in recovery?”

How to apply The Forgiveness of Others Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Healthy Relationships Tool

Answer to: “How do I deal with loneliness in recovery?”

How to apply The Healthy Relationships Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Financial Recovery Tool

Answer to: “How do I deal with loneliness in recovery?”

How to apply The Financial Recovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Skill Building Tool

Answer to: “How do I deal with post-acute withdrawal syndrome (PAWS)?”

How to apply The Skill Building Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Cognitive Restructuring Tool

Answer to: “How do I deal with post-acute withdrawal syndrome (PAWS)?”

How to apply The Cognitive Restructuring Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Mindfulness & Meditation Tool

Answer to: “How do I deal with post-acute withdrawal syndrome (PAWS)?”

How to apply The Mindfulness & Meditation Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Relapse Review Tool

Answer to: “How do I deal with relapse and shame?”

How to apply The Relapse Review Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Discovery & Identity Tool

Answer to: “How do I deal with relapse and shame?”

How to apply The Self-Discovery & Identity Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Gratitude Practice Tool

Answer to: “How do I deal with relapse and shame?”

How to apply The Gratitude Practice Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Trauma-Informed Recovery Tool

Answer to: “How do I deal with shame and guilt from my past?”

How to apply The Trauma-Informed Recovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Trauma-informed practices lower hyperarousal and aid stabilization.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Goal Setting & Achievement Tool

Answer to: “How do I deal with shame and guilt from my past?”

How to apply The Goal Setting & Achievement Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Service & Contribution Tool

Answer to: “How do I deal with shame and guilt from my past?”

How to apply The Service & Contribution Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Patience & Persistence Tool

Answer to: “How do I deal with the anger and resentment from my partner?”

How to apply The Patience & Persistence Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Creative Expression Tool

Answer to: “How do I deal with the anger and resentment from my partner?”

How to apply The Creative Expression Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Compassion for Partners Tool

Answer to: “How do I deal with the anger and resentment from my partner?”

How to apply The Self-Compassion for Partners Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Future-Proofing Recovery Tool

Answer to: “How do I explain my addiction to my children?”

How to apply The Future-Proofing Recovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Radical Honesty Tool

Answer to: “How do I explain my addiction to my children?”

How to apply The Radical Honesty Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Immediate Action Tool

Answer to: “How do I explain my addiction to my children?”

How to apply The Immediate Action Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Replacement Habits Tool

Answer to: “How do I find a new support system?”

How to apply The Replacement Habits Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Partner Empowerment Tool

Answer to: “How do I find a new support system?”

How to apply The Partner Empowerment Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Communication Rebuild Tool (for Couples)

Answer to: “How do I find a new support system?”

How to apply The Communication Rebuild Tool (for Couples)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Trigger Mapping Tool

Answer to: “How do I find joy in sobriety?”

How to apply The Trigger Mapping Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Relapse Prevention Tool

Answer to: “How do I find joy in sobriety?”

How to apply The Relapse Prevention Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Emotional Regulation Tool

Answer to: “How do I find joy in sobriety?”

How to apply The Emotional Regulation Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Forgiveness Tool

Answer to: “How do I fix sleep problems in recovery?”

How to apply The Self-Forgiveness Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Purpose & Meaning Tool

Answer to: “How do I fix sleep problems in recovery?”

How to apply The Purpose & Meaning Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Accountability Partner Tool

Answer to: “How do I fix sleep problems in recovery?”

How to apply The Accountability Partner Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Rebuilding Trust Tool (for Couples)

Answer to: “How do I handle holidays and special occasions without using?”

How to apply The Rebuilding Trust Tool (for Couples)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Physical Well-being Tool

Answer to: “How do I handle holidays and special occasions without using?”

How to apply The Physical Well-being Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Spiritual Connection Tool

Answer to: “How do I handle holidays and special occasions without using?”

How to apply The Spiritual Connection Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Boundary Setting Tool

Answer to: “How do I handle social pressure to use?”

How to apply The Boundary Setting Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Care & Nurturing Tool

Answer to: “How do I handle social pressure to use?”

How to apply The Self-Care & Nurturing Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Anger Release Tool

Answer to: “How do I handle social pressure to use?”

How to apply The Anger Release Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Shame & Guilt Processing Tool

Answer to: “How do I improve communication in my relationship?”

How to apply The Shame & Guilt Processing Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Resentment Release Tool

Answer to: “How do I improve communication in my relationship?”

How to apply The Resentment Release Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Future Visioning Tool

Answer to: “How do I improve communication in my relationship?”

How to apply The Future Visioning Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Triggers & Cravings Management Tool

Answer to: “How do I improve my physical health in recovery?”

How to apply The Triggers & Cravings Management Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Sabotage Interruption Tool

Answer to: “How do I improve my physical health in recovery?”

How to apply The Self-Sabotage Interruption Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Healthy Pleasure Discovery Tool

Answer to: “How do I improve my physical health in recovery?”

How to apply The Healthy Pleasure Discovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Stress Management Tool

Answer to: “How do I manage anger and resentment towards others?”

How to apply The Stress Management Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Forgiveness of Others Tool

Answer to: “How do I manage anger and resentment towards others?”

How to apply The Forgiveness of Others Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Healthy Relationships Tool

Answer to: “How do I manage anger and resentment towards others?”

How to apply The Healthy Relationships Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Financial Recovery Tool

Answer to: “How do I manage stress without using substances?”

How to apply The Financial Recovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Skill Building Tool

Answer to: “How do I manage stress without using substances?”

How to apply The Skill Building Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Cognitive Restructuring Tool

Answer to: “How do I manage stress without using substances?”

How to apply The Cognitive Restructuring Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Mindfulness & Meditation Tool

Answer to: “How do I manage triggers and cravings in social situations?”

How to apply The Mindfulness & Meditation Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Relapse Review Tool

Answer to: “How do I manage triggers and cravings in social situations?”

How to apply The Relapse Review Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Discovery & Identity Tool

Answer to: “How do I manage triggers and cravings in social situations?”

How to apply The Self-Discovery & Identity Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Gratitude Practice Tool

Answer to: “How do I rebuild daily routines that support sobriety?”

How to apply The Gratitude Practice Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Trauma-Informed Recovery Tool

Answer to: “How do I rebuild daily routines that support sobriety?”

How to apply The Trauma-Informed Recovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Trauma-informed practices lower hyperarousal and aid stabilization.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Goal Setting & Achievement Tool

Answer to: “How do I rebuild daily routines that support sobriety?”

How to apply The Goal Setting & Achievement Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Service & Contribution Tool

Answer to: “How do I rebuild my career/professional life?”

How to apply The Service & Contribution Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Patience & Persistence Tool

Answer to: “How do I rebuild my career/professional life?”

How to apply The Patience & Persistence Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Creative Expression Tool

Answer to: “How do I rebuild my career/professional life?”

How to apply The Creative Expression Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Compassion for Partners Tool

Answer to: “How do I rebuild trust with my partner?”

How to apply The Self-Compassion for Partners Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Future-Proofing Recovery Tool

Answer to: “How do I rebuild trust with my partner?”

How to apply The Future-Proofing Recovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Radical Honesty Tool

Answer to: “How do I rebuild trust with my partner?”

How to apply The Radical Honesty Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Immediate Action Tool

Answer to: “How do I set boundaries with people who enable me?”

How to apply The Immediate Action Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Replacement Habits Tool

Answer to: “How do I set boundaries with people who enable me?”

How to apply The Replacement Habits Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Partner Empowerment Tool

Answer to: “How do I set boundaries with people who enable me?”

How to apply The Partner Empowerment Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Communication Rebuild Tool (for Couples)

Answer to: “How do I stop craving my addiction?”

How to apply The Communication Rebuild Tool (for Couples)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Trigger Mapping Tool

Answer to: “How do I stop craving my addiction?”

How to apply The Trigger Mapping Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Relapse Prevention Tool

Answer to: “How do I stop craving my addiction?”

How to apply The Relapse Prevention Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Emotional Regulation Tool

Answer to: “How do I support my partner’s recovery without enabling them?”

How to apply The Emotional Regulation Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Forgiveness Tool

Answer to: “How do I support my partner’s recovery without enabling them?”

How to apply The Self-Forgiveness Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Purpose & Meaning Tool

Answer to: “How do I support my partner’s recovery without enabling them?”

How to apply The Purpose & Meaning Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Accountability Partner Tool

Answer to: “How do I travel without relapsing?”

How to apply The Accountability Partner Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Rebuilding Trust Tool (for Couples)

Answer to: “How do I travel without relapsing?”

How to apply The Rebuilding Trust Tool (for Couples)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Physical Well-being Tool

Answer to: “How do I travel without relapsing?”

How to apply The Physical Well-being Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Spiritual Connection Tool

Answer to: “How do I forgive myself for what I’ve done?”

How to apply The Spiritual Connection Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Boundary Setting Tool

Answer to: “How do I forgive myself for what I’ve done?”

How to apply The Boundary Setting Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Care & Nurturing Tool

Answer to: “How do I forgive myself for what I’ve done?”

How to apply The Self-Care & Nurturing Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Anger Release Tool

Answer to: “How do I maintain long-term sobriety?”

How to apply The Anger Release Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Shame & Guilt Processing Tool

Answer to: “How do I maintain long-term sobriety?”

How to apply The Shame & Guilt Processing Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Resentment Release Tool

Answer to: “How do I maintain long-term sobriety?”

How to apply The Resentment Release Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Future Visioning Tool

Answer to: “How do I handle grief without using?”

How to apply The Future Visioning Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Triggers & Cravings Management Tool

Answer to: “How do I handle grief without using?”

How to apply The Triggers & Cravings Management Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Sabotage Interruption Tool

Answer to: “How do I handle grief without using?”

How to apply The Self-Sabotage Interruption Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Healthy Pleasure Discovery Tool

Answer to: “How do I deal with anger safely?”

How to apply The Healthy Pleasure Discovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Stress Management Tool

Answer to: “How do I deal with anger safely?”

How to apply The Stress Management Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Forgiveness of Others Tool

Answer to: “How do I deal with anger safely?”

How to apply The Forgiveness of Others Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Healthy Relationships Tool

Answer to: “How do I handle shame spirals?”

How to apply The Healthy Relationships Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Financial Recovery Tool

Answer to: “How do I handle shame spirals?”

How to apply The Financial Recovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Skill Building Tool

Answer to: “How do I handle shame spirals?”

How to apply The Skill Building Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Cognitive Restructuring Tool

Answer to: “How do I create healthy pleasure in sober life?”

How to apply The Cognitive Restructuring Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Mindfulness & Meditation Tool

Answer to: “How do I create healthy pleasure in sober life?”

How to apply The Mindfulness & Meditation Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Relapse Review Tool

Answer to: “How do I create healthy pleasure in sober life?”

How to apply The Relapse Review Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• CBT & relapse-prevention interrupt cue→use chains and add alternatives.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Discovery & Identity Tool

Answer to: “How do I build patience and persistence?”

How to apply The Self-Discovery & Identity Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Gratitude Practice Tool

Answer to: “How do I build patience and persistence?”

How to apply The Gratitude Practice Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Trauma-Informed Recovery Tool

Answer to: “How do I build patience and persistence?”

How to apply The Trauma-Informed Recovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Trauma-informed practices lower hyperarousal and aid stabilization.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Goal Setting & Achievement Tool

Answer to: “How do I future-proof my recovery plan?”

How to apply The Goal Setting & Achievement Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Service & Contribution Tool

Answer to: “How do I future-proof my recovery plan?”

How to apply The Service & Contribution Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Healthy rewards and purpose recondition motivation toward sober life.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Patience & Persistence Tool

Answer to: “How do I future-proof my recovery plan?”

How to apply The Patience & Persistence Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Creative Expression Tool

Answer to: “How do we rebuild as a couple after addiction?”

How to apply The Creative Expression Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Self-Compassion for Partners Tool

Answer to: “How do we rebuild as a couple after addiction?”

How to apply The Self-Compassion for Partners Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Clear limits and transparency reduce chaos and increase safety.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care

Purpose
The Future-Proofing Recovery Tool

Answer to: “How do we rebuild as a couple after addiction?”

How to apply The Future-Proofing Recovery Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Tiny, repeated actions drive neuroplastic change and habit formation.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care