Substance use recovery / SUR-A06-5
The Next Ten Minutes — Review journal
Review an attempt at the next ten minutes and choose what to keep, change, or leave aside.
10 minutes · Journal prompts · 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.
Before looking back
Choose one ordinary attempt or decide to review the fictional example instead. This journal has no scores, required disclosure, or expectation of progress.
Revisit the practice
Create an if-then plan for one manageable urge window, including an accessible activity and a person to contact.
Notice context and impact
Record what actually happened, including an unhelpful or neutral outcome. Note resources, power differences, accessibility, and changed conditions rather than attributing everything to personal effort.
Choose a revision
Which step is realistic when attention and energy are limited? Keep the approach, change one part, ask for support, or set it aside. A mismatch is useful information.
Prompts for this resource
- What I tried, or what happened in the fictional example:
- What I noticed before, during, and after; what remains uncertain:
- What helped, did not help, or was outside my control:
- Which step is realistic when attention and energy are limited? My optional adjustment or support request:
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.