Six practical, interactive tools — free and private. No account needed, no data stored. Just support, available whenever you need it.
A moment of honest self-reflection each day builds powerful self-awareness over time. This takes just 2–3 minutes.
Enter your sobriety start date and watch your progress accumulate. Each milestone is a testament to your strength.
Enter your sobriety start date to begin
Urges peak and pass — usually within 15–30 minutes. This guided exercise helps you observe the urge without acting on it, using breathing, mindfulness, and grounding techniques.
You're not trying to fight the craving — you're going to observe it like a wave. It will build, peak, and pass. You are not your urge. Let's begin.
Moderate intensity — you can do this.
Slow your nervous system down. Click the circle and follow along — inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
Complete 4 rounds for best effect. Rounds completed: 0
Now, just notice what's happening in your body and mind. You don't need to push the urge away — just observe it like a weather forecast. Where do you feel it? What does it feel like?
"This feeling is temporary. I am observing it, not becoming it. Like a wave, it will rise and fall."
— Read this slowly, 3 times.
Anchor yourself in the present moment. Tap each card as you notice it around you.
15:00Time passing... the urge will pass with it.
Look around and name 5 things in the room right now.
Feel 4 textures near you — fabric, floor, your own hands.
Listen carefully for 3 sounds, near or far.
Find 2 scents — food, nature, your clothes.
Notice any taste, or sip water slowly and focus on the sensation.
The urge did not control you. You observed it, breathed through it, and let it pass. This is what recovery looks like — not willpower, but awareness and practice.
Current intensity: 3/10
A living document you build section by section. Fill in what you can — there's no wrong answer, and you can always come back to add more.
My Goals
Recovery works best when it's moving toward something meaningful. What do you want your life to look like? Be as specific or as broad as you like.
My Triggers
Triggers are situations, emotions, or environments that create urges. Knowing yours gives you power over them.
Coping Strategies
What healthy actions can you take when a trigger hits? Having a plan before the moment makes all the difference.
My Support Network
Recovery is not meant to be done alone. Who are your people? Add anyone you can reach out to for support.
My Why
Your "why" is the anchor that holds when everything else feels unstable. This is deeply personal — take your time.
Your Recovery Plan
Here's everything you've built. You can print this, save it as a PDF, or keep it as a reference.
If you or someone you love is in immediate danger, please call 911. For mental health and substance crisis support, these resources are here 24/7.
These lines are free, confidential, and available 24 hours a day, 7 days a week. You don't need to be in the worst moment of your life to call — reaching out early is a sign of strength.
Call or text 988 anytime for free, confidential support for people in distress, prevention and crisis resources for you or your loved ones.
Free, confidential, 24/7 treatment referral and information for individuals and families facing substance use disorders. Available in English and Spanish.
samhsa.gov →Free 24/7 text support from a trained crisis counselor. Ideal if you're not in a place where you can talk out loud.
crisistextline.org →A fellowship of people who share their experience, strength, and hope with each other to solve their common problem and help others recover from alcoholism. Meetings worldwide.
aa.org — Find a meeting →A global, community-based organization with a multi-lingual and multicultural membership. NA offers recovery from the effects of addiction through working the Twelve Steps.
na.org — Find a meeting →Science-based, self-empowering addiction recovery support. Free meetings in-person and online. Uses cognitive behavioral tools and motivational techniques.
smartrecovery.org →Find local substance use and mental health treatment facilities, programs, and support groups across the United States by zip code.
findtreatment.gov →Support for families and friends of people with alcohol problems. Offers hope, strength, and shared experience for those affected by a loved one's drinking.
al-anon.org →Crisis intervention and suicide prevention for LGBTQ+ youth. Also available via text (text START to 678-678) and chat.
thetrevorproject.org →Learn about FDA-approved medications for opioid and alcohol use disorders. MAT is highly effective and available through licensed providers.
Learn about MAT →A free online recovery community offering thousands of virtual meetings per week for 12-step and alternative recovery programs. Available from anywhere in the world.
intherooms.com →A worldwide fellowship for those affected by someone else's addiction to narcotics. Similar to Al-Anon, but focused on drug addiction. Online and in-person meetings.
nar-anon.org →Research shows that a consistent gratitude practice measurably improves mood, reduces craving intensity, and strengthens recovery outcomes. These prompts are written specifically for people in recovery.
Choose a prompt to begin writing