You may feel ready, uncertain, frustrated, or several things at once. Start with what you want life to be more like. Your next step can involve treatment, abstinence, reducing harm, learning about options, or asking for support.
Name your direction
Choose one meaningful change for the next seven days. Make it observable: attending an appointment, avoiding a particular setting, or discussing treatment options. Include when and where it will happen. A medically safe plan may require professional support before changing substance use.
Check the fit
Use 0 to 10 as a personal conversation scale: 0 means not important or not confident, and 10 means very important or very confident. These ratings are not clinical scores. Ask what makes the number above zero and what could raise confidence by one point.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
- My reason for change in my own words is
- My seven day action and the day or time I will try it are
- Importance 0 to 10 and confidence 0 to 10 are; what supports these ratings?
- To make this step more realistic, I need