These exercises come directly from our weekly meetings. They're designed to be done right now, not just read about. The most valuable ones might feel a little uncomfortable.
Can't decide? Let us pick an exercise for you, just like in our meetings.
Showing 23 of 23 exercises
action
guided
Gratitude Text Exercise
Send a real text message to someone who helped you feel less alone
5 minutes
Connection
analysis
interactive
ABC Analysis
Examine the Activating event, Beliefs, and Consequences of a challenging situation
15 minutes
Cognitive
analysis
drag-drop
Cost-Benefit Analysis
Weigh the pros and cons of continuing vs. changing a behavior
20 minutes
Decision
coping
game
DISARM Technique
Destructive Images and Self-talk Awareness & Refusal Method
10 minutes
Urges
writing
guided
Physical Pros & Cons List
Write out a detailed pros and cons list for a behavior you're considering changing
10 minutes
Decision
commitment
guided
Low Bar Commitment
Make a commitment with a 95% chance of success - set the bar LOW
5 minutes
Action
analysis
drag-drop
Family Members at the Table
Identify which areas of your life are being neglected like family members not invited to dinner
15 minutes
Lifestyle
analysis
drag-drop
Energy Audit Exercise
Identify what activities give you energy vs. drain your energy
15 minutes
Awareness
mindfulness
interactive
Urge Surfing Practice
Learn to ride out urges and cravings without acting on them
10 minutes
Urges
reflection
interactive
Meeting Check-in Practice
Practice the two-part check-in structure from our meetings
10 minutes
Community
planning
game
Vulnerability Ladder
Build a ladder of increasingly vulnerable things you could share
15 minutes
Growth
action
guided
Side Conversation Starter
Practice reaching out to someone from the meeting you connected with
5 minutes
Connection
writing
interactive
Recent Past, Near Future Focus
Focus on the past week and coming week only - not your whole life story
10 minutes
Focus
planning
interactive
Motivation Wave Tracker
Track your motivation levels and plan for when motivation is low
15 minutes
Motivation
planning
drag-drop
Support Network Mapping
Visualize and strengthen your recovery support network
20 minutes
Connection
planning
game
Trigger Response Planning
Create specific plans for handling your most common triggers
20 minutes
Coping
reflection
interactive
Progress Not Perfection Tracker
Measure progress in small, meaningful ways rather than seeking perfection
15 minutes
Progress
mindfulness
interactive
Emotional Weather Report
Check in with your emotional state like a weather forecast
10 minutes
Awareness
planning
drag-drop
Habit Stack Builder
Attach new recovery habits to existing routines
15 minutes
Habits
communication
game
Boundary Setting Practice
Practice setting healthy boundaries in recovery situations
15 minutes
Relationships
mindfulness
interactive
Gratitude Spiral Exercise
Build momentum by spiraling from small to big gratitudes
10 minutes
Wellbeing
preparation
guided
Meeting Participation Prep
Prepare to contribute meaningfully to recovery meetings
10 minutes
Community
planning
interactive
Crisis Plan Builder
Create a specific plan for when you're in crisis or high-risk situations