My Proactive, Preventive Daily Sobriety Plan

1.  Identify my potential “temptations” or trigger points daily.

 

  • What specific, practical actions will I take if I start to feel triggered or recognize that I’m in the early stages of a potential addiction cycle?  What will I do instead? Think in terms of:

  • Taking different actions (removing yourself from the situation, calling for help, walking away, etc.)

  • Managing and dealing with uncomfortable emotions

  • Redirecting thoughts, challenging distressing thoughts

  • Who will I contact? 

 

 

3.  Make myself accountable daily.

 

  • Who will I check in with daily (specific names)?

 

  • How will I check in with them (phone, text, email, etc.)?

 

  • When will I check in with them?

 

  • What will the check-in consist of? For example:

    • Prayer

    • Emotions check-in

    • Risks check-in: Identifying potential triggers for the day

    • Intervention plan: Describing potential intervention steps for the day, if needed

    • “Scoring” your “temptation scale” for the day, on a scale of 1-5. How triggered or at risk are you?

    • Accountability follow-up

 

  • What potential events could trigger me to want to act out today?

 

 

  • What potential emotions could trigger me to want to act out today?

 

 

  • What potential thoughts (memories, fantasies, or negative or self-critical thoughts) could trigger me to want to act out today?

 

 

 

2.  Make realistic intervention plans daily.

 

 4.  Meet core needs daily.

 

  • What specific needs must I be sure to meet today?

  • Emotional needs

  • Social needs

  • Physical Needs

  • Spiritual Needs

  • Other needs

  • What proactive actions must I take to meet these essential needs in healthy ways?

 

 

5.  Read recovery literature daily.

 

  • What specific readings (names of books, etc.)?

    • 12 Steps literature

    • Testimonials

    • Scripture

    • Other uplifting, motivational books

    • Could include audio books.

 

  • Minimum time each day (be realistic, but stretch)?

 

  • Time of day:

 

 

6.  Pray and/or meditate daily

 

  • How will I connect with God and/or my own Inner Wisdom today?

 

  • When?

 

  • For how long?

 

7.  Attend 12 Step or similar meetings

 

  • What meetings, groups or healing sessions can I participate in today, either “live” or virtually?

 

  • When?

 

  • How?

 

  • How will I be authentic and vulnerable with others?