Why This Matters
Recovery starts with honest assessment. You can't change what you don't acknowledge. This workbook helps you get clear on your current situation—the patterns, the pain, the impact—so you can intentionally design your recovery.
Take your time with these questions. Write truthfully. No one else needs to see this.
Your Current Reality
Exercise 1: Where Am I Right Now?
Describe your current life situation in detail. What's working? What's not? What brought you to seeking recovery?
Exercise 2: What's the Cost?
List the ways addiction/struggle has impacted: Your health, Your relationships, Your work/career, Your finances, Your self-respect
Exercise 3: My Biggest Fear
What are you most afraid will happen if you don't change? What are you most afraid will happen if you do?
Exercise 4: Patterns I See
Describe the repeating cycles in your life. How does the pattern start? What triggers it? How does it end? When does it repeat?
Getting Grounded
Physical Grounding
When emotions feel big or you're having urges: Feel your feet on the ground. Name 5 things you can see. Notice 4 things you can touch. Listen for 3 sounds. Smell 2 scents. Taste 1 flavor.
Emotional Check-in
Rate your emotional state (1-10): How are you feeling right now? What does your body feel? Where do you feel it?
