The 7-Day Secular Recovery Journal
A free printable journal with evidence-based exercises from CBT and SMART Recovery. The same tools used in weekly meetings and 1:1 coaching — now in a format you can work through at your own pace.
PDF format · Letter size (8.5" × 11") · Instant download
What's Inside
Evidence-Based
Exercises grounded in cognitive behavioral therapy, REBT, and motivational techniques. No spiritual component required.
Print-Ready
Clean, minimal layout with plenty of writing space. Designed to be printed and filled in by hand.
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7 Days, 7 Tools
Each day introduces a different evidence-based technique. One day at a time — don't rush.
Values Clarification
Identify what actually matters to you and what you're building toward
Cost-Benefit Analysis
Run an honest calculation of the trade-offs of your substance use
Play the Tape Forward
Watch the full movie, not the edited highlight reel
Craving Preparation
Build your DEAD strategy for surviving the 3–15 minute craving window
The ABC Technique
Change your feelings by catching and challenging hidden beliefs
Low Bar Commitment
Set one goal with 95% confidence you'll actually accomplish it
Letter to Yourself
Write a message to your future self for when you're struggling
Plus a cover page, how-to-use guide, and a what's next page with links to free meetings, online exercises, and coaching.
Who This Is For
People early in recovery who want daily structure and practical tools
Anyone curious about secular, evidence-based approaches to addiction
People between coaching sessions looking for exercises to reinforce their work
Anyone who prefers pen-and-paper over digital tools
People who want to try SMART Recovery techniques before attending a meeting
Start Your Journal Today
Seven days of practical exercises. No spiritual component. No higher power. Just tools grounded in psychology research.
About Alex
I'm Alex, a SMART Recovery facilitator with 5+ years and 250+ sessions of experience. I lead a free weekly meeting and work 1-on-1 with people changing their relationship with substances through secular, evidence-based approaches. This journal is my way of sharing tools that actually work — whether or not we ever meet.