30 days of self-discovery

Recovery starts with an honest look at what's happening in your life. Today you explore, without judgment, the role your addiction or problem behavior plays.

One of the questions: “When did you start noticing that your using or behavior was causing problems?”

Practical exercise: Describe three situations in which your behavior had negative consequences.

Today you look at the times you tried to stay in control, and what really happened.

One of the questions: “When did you decide to use less or to quit?”

Practical exercise: Describe one concrete moment of losing control: the trigger, thoughts, feelings, behavior and consequences.

Acknowledging the consequences of your behavior creates room to make different choices.

One of the questions: “How has your addiction affected your physical or mental health?”

Practical exercise: Make two lists: ‘What my addiction has cost me’ and ‘What I want to build back’.

Even when recovery feels hard, small changes can show that a different future is possible.

One of the questions: “What does hope mean to you?”

Practical exercise: Write down five things you're looking forward to in recovery.

Trust doesn't have to be fully there right away. It can grow through experience, connection and small steps.

One of the questions: “Why is it sometimes hard to trust help or change?”

Practical exercise: Write three short, positive statements about your recovery that feel believable.

Not everything has to be solved by willpower alone. Today you look at what you want to learn to let go of.

One of the questions: “What do you constantly try to keep under control?”

Practical exercise: Write down which things are within your influence and which are not.

A reliable support network can be an important part of recovery.

One of the questions: “Why is asking for help easy or hard for you?”

Practical exercise: Make a list of people and organizations where you can safely get support. Reaching out is voluntary.

Today you look at the events and experiences that have shaped your life.

One of the questions: “Which events from your childhood or later life had a big influence?”

Practical exercise: Make a personal timeline of important events. You may skip sensitive memories.

Fear can influence your choices. By recognizing fear, you can learn to handle it differently.

One of the questions: “What are you most afraid of right now?”

Practical exercise: Describe one fear and come up with two healthy ways to deal with it.

Anger is a human feeling. Today you explore how anger affects you and what you can do with it.

One of the questions: “Which situations make you angry?”

Practical exercise: Write a letter about a difficult experience, without sending it.

Many patterns develop gradually. Recognizing them gives you more options to act differently.

One of the questions: “Which unhealthy patterns do you recognize in your life?”

Practical exercise: Make an overview: trigger → thought → feeling → behavior → consequence → healthier alternative.

Honesty can help you open up about guilt, shame and secrecy.

One of the questions: “Which topics are hard for you to be honest about?”

Practical exercise: Describe something you find hard to admit, just for yourself.

Sharing your experiences with someone you trust can give support. You decide what you tell.

One of the questions: “Who do you feel safe enough with to share personal experiences?”

Practical exercise: List topics you might want to discuss with a sponsor, counselor or someone you trust.

Change takes willingness and patience. Today you explore which habits no longer help you.

One of the questions: “Which habits do you want to change?”

Practical exercise: Choose three habits you want to change and describe why.

Resistance to change is normal. Understanding where it comes from helps you deal with it more consciously.

One of the questions: “What makes change scary for you?”

Practical exercise: List the pros and cons of one change you're considering.

Humility doesn't mean you're worth less. It means you're allowed to learn, make mistakes and receive support.

One of the questions: “What does humility mean to you?”

Practical exercise: Write down three qualities you appreciate in yourself and two you want to work on.

Recovery takes shape in daily choices. Small actions can bring big changes over time.

One of the questions: “Which habit do you want to replace with healthier behavior?”

Practical exercise: Set one concrete behavior goal for the next 24 hours.

Addiction can affect relationships. Today you explore that impact, without rejecting yourself as a person.

One of the questions: “Which relationships have changed because of your addiction?”

Practical exercise: Make a private overview of important relationships and what's going on in them.

Taking responsibility is something different from endlessly punishing yourself.

One of the questions: “What do you feel guilty about?”

Practical exercise: Separate the events you can take responsibility for from the circumstances that were outside your responsibility.

Repairing relationships starts with insight, willingness and respect for boundaries.

One of the questions: “Which relationships would you like to improve?”

Practical exercise: List possible amends. Don't reach out yet if the consequences or safety aren't clear.

Recovery is about concrete change. Sometimes that means apologizing, but sometimes another approach is safer or more fitting.

One of the questions: “In which situation would you like to take responsibility?”

Practical exercise: Write a draft letter in which you take responsibility. Don't just send it.

Not all harm can be repaired right away or completely. Showing changed behavior is a valuable amend too.

One of the questions: “Which amend is doable right now?”

Practical exercise: Make a safe amends plan with one small action that doesn't cause unwanted contact.

Looking back each day helps you better understand your feelings, choices and behavior.

One of the questions: “How do you feel today?”

Practical exercise: Write in your journal about today for five minutes.

By learning to recognize your own triggers, you can seek support sooner or make healthy choices.

One of the questions: “Which situations increase your urge to use or fall back into old behavior?”

Practical exercise: List five triggers with a safe alternative for each.

Recovery grows through small, honest actions and by noticing your progress.

One of the questions: “What are you pleased about from the past week?”

Practical exercise: Make a short daily checklist of three habits that support your recovery.

Calm, reflection and attention can help you live more consciously. Choose a way that fits your beliefs and circumstances.

One of the questions: “When do you feel calm?”

Practical exercise: Try a short calming exercise that feels good, such as a meditation in the app, a walk, music or simply sitting quietly.

Personal values can give direction when you face difficult choices.

One of the questions: “Which values matter most to you?”

Practical exercise: Choose five personal values and describe one concrete action for each.

You've reached the last phase of this program. Today you look back on what you've discovered.

One of the questions: “What is the most important insight from the past days?”

Practical exercise: Write a letter to yourself about what you've learned and what you want to keep practicing.

Receiving support and, when you have room for it, giving support can build connection.

One of the questions: “Which people have a positive influence on your recovery?”

Practical exercise: Think of one voluntary, doable way to contribute to connection or mutual support.

Recovery goes beyond this program. Today you use your insights to make a plan for the time ahead.

One of the questions: “What have you learned about yourself in these 30 days?”

Practical exercise: Fill in your personal recovery plan: your reasons, triggers, early warning signs, healthy ways to handle stress, your support network, your approach to strong cravings, and your goals.