My Addictions Recovery Self-Evaluation Checklist

To what extent do I agree that I have taken action this week on each recovery-supporting item suggested below?

I use the following scale to rate my agreement with each statement. If the statement does not apply to me – for example, I don’t use tobacco products – I write “N/A” (not applicable) on the line.

Illustration by Anne

5 – Strongly agree
4 – Agree
3 – Neutral
2 – Disagree
1 – Strongly Disagree

_____ I have taken prescribed medication(s) at the correct time(s) each day and in the correct dose(s).

_____ I have attended medical appointments, scheduled a medical appointment, or checked my calendar to remind myself of upcoming medical appointments.

_____ I have been aware of my basic needs and have done what I can to help get my needs met. I am working on self-care.

_____ I have practiced sleep hygiene and I am working on establishing a regular sleep pattern for myself.

_____ I am working on establishing a regular schedule for myself to support my stability. I am working on radically accepting the paradox that imposing structure on my days gives me the freedom to be more present for them.

_____ I have engaged in daily physical movement and/or physical activity.

_____ I have centered my diet around nutrient-rich, recovery-supporting foods and eaten on a regular schedule. I drink plenty of water and help myself stay neither too hungry nor too full.

_____ I have monitored my consumption of caffeine and have maintained, reduced or eliminated it.

_____ I have monitored my use of tobacco products and have cut back when I could.

_____ I have become aware of my physical sensations, feelings, thoughts, and actions without judging or criticizing myself or my experience. I observe and identify patterns of feeling, thinking and behaving. I am learning mindfulness.

_____ I am becoming aware of what has my attention. I can engage, disengage, and shift my attention based on what I think is beneficial for me. I am practicing mindfulness.

_____ I have listened for negative self-talk. I can separate helpful thoughts from unhelpful thoughts. I attempt to replace my negative thoughts with supportive thoughts.

_____ I have become conscious of when I am experiencing strong sensory states, strong states of emotion, or many thoughts at once. I am aware of when I am in emotional or physical pain. I have used supportive self-talk and other tools to calm myself enough to be able to think before taking action. I am learning distress tolerance and emotion regulation.

_____ I have attended individual and/or group counseling sessions.

_____ I have met with, talked on the phone with, or texted people who support my recovery. I am learning interpersonal effectiveness skills.

_____ I have worked on building social support, social connections, a social network, community membership, and a sense of belonging by attending support groups such as SMART Recovery, Alcoholics Anonymous, Narcotics Anonymous, and others. I have joined community groups and common interest groups, volunteer organizations, sports teams and/or engaged in other group activities. I am practicing interpersonal effectiveness skills.

_____ I am exploring and discovering my preferences and personal interests. I am trying different activities, pastimes and hobbies to see which ones engage me.

_____ I am working on believing in my worth and learning my strengths. I acknowledge myself when I believe I can do something, say I will do it, and do it. I am learning to support my sense of self-efficacy.

_____ I am discovering purpose and meaning through self-reflection, self-discovery, and interactions with others. I am taking action on my purpose through paid work, volunteer work, and/or education.

_____ A recovery-supporting practice personally effective for me is: ________________________________________________________________________________.

_____ MY TOTAL. I can choose to create a total or not based on what I deem helpful to me as I discover the recovery path that is uniquely effective for me. I can change the wording of the items on this list, as well as add and subtract items as my understanding evolves. I can weigh some items more heavily than others and rank them in the order that’s most beneficial to me. I can use this list or not. If it seems helpful to me, I can track my totals over time.

It’s my life. Don’t you forget.
It’s My Life, Talk Talk

. . . . .

How am I doing? How do I know?

What helps most people most of the time? Current data indicates that up to 98% of people with substance use disorders (SUDs) have co-occurring mental illnesses and significant numbers have experienced trauma in their lifetimes.

The list of recovery-supporting actions above is based on best efforts to distill current knowledge of evidenced-based practices, in priority order, that may assist many people much of the time with these challenges. At this time, no addictions treatment works for all people all the time.

The italicized phrases are components of dialectical behavior therapy, DBT.

I did not link the text above because every word could be highlighted and linked to multiple, readily-accessible sources. Where we couldn’t find research summaries, we created them. These links might be useful:

The content of this post is for informational purposes only and is not a substitute for medical, psychological or professional advice. Consult a qualified health care professional for personalized medical, psychological and professional advice.

Last updated 12/24/2016

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