Personal goals for self-improvement:
I want to be more physically fit and will work to take better care of my body.
I wish to regain my position at my job and will work toward being a better employee and more financially stable.
I will attend anger management classes to work on staying calm and controlling my emotions and temper.
I want to make amends with friends and family members who have suffered as a result of my addiction and seek to improve these relationships.
Triggers and potential challenges:
Going to the bar after work
Hanging out with Joe and Bob who are still drinking heavily regularly
Financial difficulties and work-related stress
Parties and social activities where there will be alcohol
Troubles with my partner and strife in my home life
Methods for coping with stress and minimizing triggers:
I will use relaxation and mindfulness meditation techniques when I am feeling stressed.
After work, I will go straight home and avoid the bar as well as friends who do not support my sobriety.
I will attend 12-Step meetings at least two or three times a week.
I will take non-alcoholic beverages to parties and social gatherings.
Every day, I will spend at least 20 minutes on self-reflection and keeping a journal.
I will do something fun for myself at least once a day.
If I get into trouble, I will call a friend, mentor, family member, or support person.
Daily life and self-care plans:
I will eat healthy and balanced meals and be sure to drink enough water.
I will strive to get at least eight hours of solid sleep each night.
I will join a gym and plan to exercise three times per week.
I will go for a walk each day.
Emotionally, I will work toward being more aware of my feelings and needs and take time to “check” myself throughout the day.
My support system:
Peer counselor/mentor
Members of a 12-Step group
Family members
Sober friends
Mental, medical, and/or substance abuse treatment providers
Consequences, gratitude, and accountability actions:
I am thankful for my family, and I wish to be a good partner and parent.
My job and financial stability depend on my remaining sober and in control.
I may lose my job and be unable to live at home if I am not sober.
My physical health is directly related to my sobriety. If I drink, I will get sick and be unable to take care of myself and others.
I understand that my recovery plan is a promise to myself and my loved ones to remain sober and to be the healthiest version of myself.