1. What did I do to strengthen my recovery today?
For this question, you could write about a 12-step meeting you went to, the new friend you made for your sober support network, how you shared openly and honestly in therapy, etc. Anything you did that strengthened your recovery should be documented because even the little things you do to put your sobriety first are accomplishments.
2. What problem behaviors did I exhibit today?
This is where you list any problem behaviors that persisted throughout the day. Whether you were closed off, engaged in negative self-talk, glorified drugs or alcohol, avoided talking about a problem, or broke a rule, any negative behavior that hurts you or your recovery belongs in this category.
3. What could I improve from today?
If you engaged in problem behavior or experienced yourself as less motivated, anything that you could improve on should be written down. Writing down things you could improve on gives you a great guide to a starting point.
4. What did I learn about myself today?
This area is reserved for any insight you gain about yourself during the day. If you have more than one thing you learned about yourself, go ahead and list everything you learned. It’s incredibly cool to look back and see all the insight you’ve gained during addiction treatment. It can become a great reminder for the future.
5. Did I set or accomplish any goals today? If not, what did I do today that brings me closer to my goal(s)?
Goal-setting is a critical part of addiction treatment. You should set a variety of goals, small and big. Goals help you by guiding you and giving you something to work towards. If you didn’t complete a goal for the day, did you behave in a way that’s aligned with your goal or goals? Have you set any goals today?
6. What is one problem I had today? How did I solve it?
Stating one problem and how you solved it that day is a great exercise to better understand your thoughts, feelings, and reactions in stressful situations. We will learn how to problem-solve in addiction treatment most effectively. You’ll love to see the changes you make in your own problem-solving skills once you revisit this section.
7. What is one coping skill that I learned today?
Throughout addiction treatment, you will learn various coping skills and tools to help you get through anything that life throws at you. This is a great section because it will remind you about all of the tools you have to overcome different challenges you face.
8. What’s one problem behavior that I challenged today, and how did I challenge it?
This section is all about bettering yourself. It’s one thing to gain insight and another thing to use it. In this section, you will clearly see personal growth in how you challenge yourself in treatment. The way you challenge your problem behaviors will make for a life-changing experience in addiction treatment.
9. Did I learn about any new triggers for me today? What were they?
It’s essential to identify your triggers, or the people, places, and things that trigger a substance craving. By identifying your triggers, you can learn how to safely navigate the cravings they cause if they are unavoidable. Learning about your triggers will help you prepare a relapse prevention plan.
10. What am I grateful for today?
Gratitude is one thing that should never stop being practiced. We often focus on the negatives in addiction treatment, like all we have missed out on or lost. Still, we need to shift our thinking patterns and learn to be grateful for what we have and the opportunity to change our lives. Practicing gratitude will also put you in a positive mindset, which significantly benefits the recovery process.
The Importance of Reflection
You can also ask yourself any questions and record your answers for further reflection. The exciting thing about writing down your answers is seeing how they change— and how you change! Your growth will show as you progress into recovery and become more confident in yourself and your recovery. It’s beautiful to see all the insight you have gained over time, but even more beautiful to make positive changes from that insight. These ten questions above are a great starting point for reflection and mental check-ins. Part of recovery is putting what you learn to good use and constantly looking to better yourself.
