Choose a manageable situation that could make recovery more difficult. You may use a general label such as "after work" without describing substance use or an upsetting event in detail.
How to use this page
Complete the three areas while things feel settled enough to plan. Stop or change the topic if remembering the situation increases distress or urges.
Notice an early opening
Identify a cue you might notice before the situation becomes harder: skipping a meal, withdrawing from support, a change in routine, or an invitation you feel unsure about. A cue is information, not proof that a return to use will happen.
Make the next action reachable
Choose one action you can realistically access, such as stepping into a different space, contacting your care team, checking a transport option, or using a strategy already agreed in treatment. Include what makes it possible: a charged phone, saved contact, private place, or someone available at that time.
Give the plan a backup
People and services are not always available. Identify another route to support and questions to clarify with a professional. This worksheet does not replace a medical, overdose, or crisis response plan. Urgent needs require the appropriate help immediately.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
- A manageable situation and an early cue I might notice
- One reachable action, and what I need to make it possible
- A backup support option or question for my care team