Substance use recovery / SUR-A06-2
The Next Ten Minutes — Practice worksheet
Create an if-then plan for one manageable urge window, including an accessible activity and a person to contact.
15 minutes · Worksheet · Adults; supported use as appropriate
Fictional example: Jordan plans to leave a stressful conversation and call a trusted support.
Use an ordinary or fictional example, with a clinician when appropriate. A short plan can reduce the burden of deciding everything at once.
1. Choose a workable example
Use the fictional example below or an ordinary situation of your choosing. Keep identifying details out of shared copies.
2. Try the practice
Create an if-then plan for one manageable urge window, including an accessible activity and a person to contact.
3. Compare possibilities
Generate at least two interpretations or options. Mark what you know, what you are guessing, and what remains outside your control.
4. Decide together
Which step is realistic when attention and energy are limited? Choose one small action, a support request, or no action. Review the fit with your clinician when relevant.
Prompts for this resource
- My chosen or fictional situation, and what I know about it:
- My response to the practice task above:
- Which step is realistic when attention and energy are limited?
- An optional next step, support, adaptation, or reason to stop:
Conceptual background
Substance Use Disorders — National Institutes of Health
Background on the approach only. Original exercises and wording are by More Than Therapy with AI assistance; the source does not validate or endorse these materials.