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- 1. 1.1 – What It Means to Be in Recovery 00:00:00
- 2. 1.2 – Defining Sobriety, Stability, and Self-Renewal 00:00:00
- 3. 1.3 – Stages of Change and Where You Fit 00:00:00
- 4. 1.4 – How to Stay Committed After the Crisis 00:00:00
- 5. 1.5 – Setting Long-Term vs. Short-Term Recovery Goals 00:00:00
- 6. 1.6 – Accepting Setbacks Without Losing Progress 00:00:00
- 7. 1.7 – Shifting from External Control to Internal Motivation 00:00:00
- 8. 1.8 – Embracing Growth Beyond Substance Use 00:00:00
- 9. 1.9 – Redefining Identity in Recovery 00:00:00
- 10. 1.10 – Keeping Hope Alive Through Lifelong Change 00:00:00
- 11. 1.11 – The Role of Structure and Routine in Sustaining Recovery 00:00:00
- 12. 1.12 – How Support Systems Influence Recovery Over Time 00:00:00
- 13. 1.13 – Making Peace with the Past 00:00:00
- 14. 1.14 – Creating a Vision Board for Your Recovery Life 00:00:00
- 15. 1.15 – Rebuilding Trust with Yourself and Others 00:00:00
- 1. 2.1 – What Are Triggers and Why Do They Matter? 00:00:00
- 2. 2.2 – Identifying Environmental Triggers 00:00:00
- 3. 2.3 – Emotional Triggers: Fear, Anger, Loneliness, and Guilt 00:00:00
- 4. 2.4 – Social Triggers: Who Helps, Who Hurts 00:00:00
- 5. 2.5 – The Connection Between Triggers and Cravings 00:00:00
- 6. 2.6 – Recognizing Thought Patterns That Precede Use 00:00:00
- 7. 2.7 – Mapping a Day to Discover Hidden Triggers 00:00:00
- 8. 2.8 – How to Track and Score Your Triggers 00:00:00
- 9. 2.9 – Using Journals and Logs to Increase Awareness 00:00:00
- 10. 2.10 – Differentiating Between Urges and Habits 00:00:00
- 11. 2.11 – How Music, Smells, and Memories Trigger Emotions 00:00:00
- 12. 2.12 – Building a Trigger Safety Plan 00:00:00
- 13. 2.13 – What to Do When You’re Caught Off Guard 00:00:00
- 14. 2.14 – Turning Triggers Into Opportunities for Growth 00:00:00
- 15. 2.15 – Practicing Responses to Triggers Through Roleplay 00:00:00
- 1. 3.1 – The Science of Routine and Brain Health 00:00:00
- 2. 3.2 – Waking Up With Purpose 00:00:00
- 3. 3.3 – Creating a Morning Routine That Strengthens Sobriety 00:00:00
- 4. 3.4 – Time Blocking for Focus and Stability 00:00:00
- 5. 3.5 – Adding Recovery Activities Into Your Day 00:00:00
- 6. 3.6 – Building Healthy Habits, One Hour at a Time 00:00:00
- 7. 3.7 – Evening Routines for Reflection and Reset 00:00:00
- 8. 3.8 – How to Adjust When Routines Are Disrupted 00:00:00
- 9. 3.9 – Tracking Habits with a Daily Planner 00:00:00
- 10. 3.10 – Managing Idle Time to Avoid Temptation 00:00:00
- 11. 3.11 – The Role of Exercise in Daily Recovery 00:00:00
- 12. 3.12 – Using Music, Art, and Meditation as Anchors 00:00:00
- 13. 3.13 – The 3-3-3 Routine Reset for Overwhelming Days 00:00:00
- 14. 3.14 – How to Plan for the Week Ahead 00:00:00
- 15. 3.15 – Rewarding Yourself for Following Your Routine 00:00:00
- 1. 4.1 – Using Apps to Monitor Recovery Milestones 00:00:00
- 2. 4.2 – Setting Up Calendar Alerts for Recovery Tasks 00:00:00
- 3. 4.3 – Building a Digital Vision Board 00:00:00
- 4. 4.4 – Video Journals and Voice Memos for Daily Check-Ins 00:00:00
- 5. 4.5 – Recovery Podcasts and YouTube Channels Worth Following 00:00:00
- 6. 4.6 – Creating a Virtual Accountability Partner 00:00:00
- 7. 4.7 – Online Support Groups and How to Find the Right One 00:00:00
- 8. 4.8 – How to Use Spreadsheets to Track Triggers and Progress 00:00:00
- 9. 4.9 – Wearable Tech for Sleep, Exercise, and Mood Monitoring 00:00:00
- 10. 4.10 – Privacy and Boundaries With Digital Recovery Tools 00:00:00
- 11. 4.11 – Managing Social Media to Avoid Negative Influence 00:00:00
- 12. 4.12 – Using Timers and Focus Tools to Stay Grounded 00:00:00
- 13. 4.13 – How to Back Up and Protect Your Recovery Data 00:00:00
- 14. 4.14 – Integrating Recovery Reminders Into Your Phone 00:00:00
- 15. 4.15 – Choosing a Weekly Tech Check-In Process 00:00:00
- 1. 5.1 – What Makes a Coping Skill Effective? 00:00:00
- 2. 5.2 – Identifying Your Default Stress Reactions 00:00:00
- 3. 5.3 – Replacing Escape Behaviors With Empowerment Behaviors 00:00:00
- 4. 5.4 – Practicing Self-Soothing Through Sensory Techniques 00:00:00
- 5. 5.5 – The 5-4-3-2-1 Method for Emotional Regulation 00:00:00
- 6. 5.6 – Learning to Ask for Help in the Moment 00:00:00
- 7. 5.7 – Coping With Boredom Without Reverting to Risk 00:00:00
- 8. 5.8 – Assertive Communication as a Coping Skill 00:00:00
- 9. 5.9 – Grounding Techniques for Panic and Urges 00:00:00
- 10. 5.10 – Building a Personalized Coping Skills Toolbox 00:00:00
- 11. 5.11 – Creative Coping: Art, Writing, and Movement 00:00:00
- 12. 5.12 – Redefining Anger as an Activator, Not a Threat 00:00:00
- 13. 5.13 – Practicing Coping in Safe, Low-Stakes Environments 00:00:00
- 14. 5.14 – Using Reflection Logs After Trigger Events 00:00:00
- 15. 5.15 – How to Know If a Coping Skill Is Working 00:00:00
- 1. 6.1 – Understanding the Brain's Reward System in Recovery 00:00:00
- 2. 6.2 – The Difference Between Intrinsic and Extrinsic Motivation 00:00:00
- 3. 6.3 – Setting Up Your Own Reward System 00:00:00
- 4. 6.4 – What Makes a Reward Meaningful? 00:00:00
- 5. 6.5 – Celebrating Small Wins Without Shame 00:00:00
- 6. 6.6 – Using Visual Reminders of Progress 00:00:00
- 7. 6.7 – Planning a 30-Day Reward Challenge 00:00:00
- 8. 6.8 – Creating a Recovery Jar With Milestones 00:00:00
- 9. 6.9 – Accountability Partners and Mutual Reinforcement 00:00:00
- 10. 6.10 – Avoiding the Guilt Around Self-Celebration 00:00:00
- 11. 6.11 – Rewarding Effort, Not Just Outcome 00:00:00
- 12. 6.12 – Building Positive Feedback Loops in Your Life 00:00:00
- 13. 6.13 – Using Token Systems or Trackers 00:00:00
- 14. 6.14 – How to Restart Motivation After a Slump 00:00:00
- 15. 6.15 – Making Motivation Part of Daily Ritual 00:00:00
- 1. 7.1 – What Makes a Healthy Support Person? 00:00:00
- 2. 7.2 – How to Ask for Support Without Feeling Weak 00:00:00
- 3. 7.3 – Identifying Toxic Support vs. True Support 00:00:00
- 4. 7.4 – Attending Meetings: In-Person vs. Online 00:00:00
- 5. 7.5 – How to Create a Weekly Support Contact Plan 00:00:00
- 6. 7.6 – Setting Boundaries With Family and Friends 00:00:00
- 7. 7.7 – Finding and Keeping a Sponsor or Mentor 00:00:00
- 8. 7.8 – The Role of Group Chats and Peer Groups 00:00:00
- 9. 7.9 – Building Support Into Your Daily Routine 00:00:00
- 10. 7.10 – How to Offer Support Without Burning Out 00:00:00
- 11. 7.11 – When Support Systems Fall Apart 00:00:00
- 12. 7.12 – Expanding Support Through Volunteering 00:00:00
- 13. 7.13 – Staying in Touch With Positive Influences 00:00:00
- 14. 7.14 – Creating a Crisis Support List 00:00:00
- 15. 7.15 – Practicing Gratitude Toward Your Support Network 00:00:00
- 1. 8.1 – What Is a Relapse and What Is a Slip? 00:00:00
- 2. 8.2 – Writing a Relapse Prevention Plan 00:00:00
- 3. 8.3 – Early Warning Signs in Mood and Thinking 00:00:00
- 4. 8.4 – Behavioral Red Flags to Watch For 00:00:00
- 5. 8.5 – Role-Playing a Relapse Prevention Call 00:00:00
- 6. 8.6 – Daily Checklists for Emotional State 00:00:00
- 7. 8.7 – Recognizing Isolation and Avoidance Behaviors 00:00:00
- 8. 8.8 – Developing a 3-Person Emergency Contact Tree 00:00:00
- 9. 8.9 – Having a Plan for High-Risk Locations 00:00:00
- 10. 8.10 – Planning Ahead for Holidays and Triggers 00:00:00
- 11. 8.11 – How to Recover Quickly After a Slip 00:00:00
- 12. 8.12 – Using Reflection Logs After a Crisis 00:00:00
- 13. 8.13 – Encouraging Others to Prevent Their Own Relapse 00:00:00
- 14. 8.14 – Integrating Self-Care Into Prevention 00:00:00
- 15. 8.15 – Reviewing and Updating the Plan Monthly 00:00:00
- 1. 9.1 – How Mental Health and Addiction Interact 00:00:00
- 2. 9.2 – Understanding Co-Occurring Disorders 00:00:00
- 3. 9.3 – Knowing When to Reach Out for Therapy 00:00:00
- 4. 9.4 – Finding the Right Mental Health Provider 00:00:00
- 5. 9.5 – Using Therapy Sessions to Strengthen Recovery 00:00:00
- 6. 9.6 – Medication, Stigma, and Mental Health Education 00:00:00
- 7. 9.7 – Making Room for Feelings Without Shame 00:00:00
- 8. 9.8 – Tracking Moods and Triggers Together 00:00:00
- 9. 9.9 – Practicing CBT Skills for Dual Recovery 00:00:00
- 10. 9.10 – Self-Compassion in Mental Health Recovery 00:00:00
- 11. 9.11 – When to Ask About a Medication Review 00:00:00
- 12. 9.12 – Advocating for Mental Health in Recovery Circles 00:00:00
- 13. 9.13 – Integrating Therapy Homework Into Recovery Tasks 00:00:00
- 14. 9.14 – Safety Planning for Emotional Crises 00:00:00
- 15. 9.15 – Keeping Mental Health Goals Visible 00:00:00
- 1. 10.1 – Defining Your Version of Wellness 00:00:00
- 2. 10.2 – Building a Weekly Wellness Schedule 00:00:00
- 3. 10.3 – The Recovery-Wellness Wheel: Mind, Body, Spirit 00:00:00
- 4. 10.4 – Healthy Eating Habits for Mental Strength 00:00:00
- 5. 10.5 – Exercise Without Pressure or Shame 00:00:00
- 6. 10.6 – Rest, Sleep, and Recovery Health 00:00:00
- 7. 10.7 – Making Your Home a Recovery Space 00:00:00
- 8. 10.8 – The Role of Hobbies in a Sober Life 00:00:00
- 9. 10.9 – Budgeting and Financial Wellness in Recovery 00:00:00
- 10. 10.10 – Career Goals and Purpose-Driven Work 00:00:00
- 11. 10.11 – Healthy Friendships and Relationship Skills 00:00:00
- 12. 10.12 – Keeping Your Space Organized and Peaceful 00:00:00
- 13. 10.13 – Exploring Spiritual Practices Without Judgment 00:00:00
- 14. 10.14 – Scheduling a Weekly Self-Check 00:00:00
- 15. 10.15 – Celebrating Your New Lifestyle 00:00:00
Course overview
Lesson Overview
4.6 – Creating a Virtual Accountability Partner: A virtual accountability partner can keep you steady no matter where you are. You can pair with a friend, sponsor, or peer through apps or online groups. Share your goals, daily check-ins, and progress updates. Set times to message or video call to stay connected. Accountability builds consistency because someone cares if you show up. Choose a partner who’s supportive but honest. Return the same energy you receive to build trust. Even digital check-ins create real motivation. Connection, not distance, defines accountability in the digital age.
About this course
Practical tools and strategies to support behavioral change, strengthen recovery efforts, and promote long-term stability.
This course includes:
- Relapse prevention and behavior tracking templates
- Emotional regulation exercises and coping strategy guides
- Planning tools for maintaining stability and achieving long-term recovery