Worksheets and Plans

Download your free Holiday Wellness Plan workbook. Set boundaries, manage triggers, and create a season that supports your recovery—not threatens it.

What if the question isn't "what's wrong with me?" but "what happened to me?" Take the ACEs quiz to understand how childhood experiences shape us—and why that knowledge is power, not a life sentence.

A free worksheet to explore compulsive patterns using CBT, REBT, and IFS. Understand the behavior behind the behavior—with curiosity instead of judgment.

Harm reduction isn't about giving up on change—it's about recognizing that small gains for many people have more benefit than large gains achieved for a select few.

This free self-assessment evaluates your physical, financial, emotional, social, intellectual, and spiritual wellness in recovery.

A free somatic-informed worksheet for processing your emotions rather than avoiding them. Six guided sections to help you move through — not around — what you’re feeling.

A free guide to advocating for yourself in therapy. Includes questions to ask about your diagnosis, scripts for hard conversations, and red flags that treatment isn't working.

We're not unhappier because we're spoiled or because our values have changed. We're unhappier because we've literally, physiologically changed our brains by constantly bombarding them with high-reward, instantly available substances and behaviors. Our brains need a reset.

REBT — Rational Emotive Behavior Therapy — offers a way out of inner turmoil through the three unconditional acceptances: self, other, and life.  Not resignation. Not pretending things are fine.  Actual peace. The kind you build on purpose. 

This worksheet breaks down the neuroscience of reassurance-seeking, the patterns that keep you looking outward, and four evidence-based practices for building a sense of worth that holds steady — whether or not anyone notices.

Rebuilding relationships after recovery starts with boundaries. This worksheet will help you learn what support to ask for, what you don't need, and who deserves a front-row seat.

After years of substances or maladaptive behaviors running the show, you're left wondering: What actually matters to me? What do I stand for? Who am I becoming?

That's where core values come in.

Move through shame and regret with this free worksheet. The 4 Rs—Responsibility, Remorse, Restoration, Renewal—give you a clear path to genuine self-forgiveness.

Ready to Practice Gratitude That Actually Works?

I created a free worksheet called The Both/And Gratitude Check-In to help you put this into practice. It's a two-page tool that lets you acknowledge what's hard AND notice what's good—without one canceling out the other.

You can't just remove a coping mechanism and white-knuckle your way through emotions. You need a replacement that actually works.

RAIN is a mindfulness-based practice that gives you a concrete plan for processing difficult feelings without reaching for your go-to escape. It's not about making emotions disappear. It's about handling discomfort without needing to run from it.

Urges live in your body, not just your thoughts. Download this free worksheet that helps you manage cravings by tuning into both your mind and your body. Based on CBT principles.

Your automatic negative thoughts aren’t telling you the truth about who you are. They’re telling you what your brain has practiced thinking. And anything your brain has practiced, it can un-practice.

Feelings don’t disappear when we push them away. This free worksheet helps you slow down, locate emotions in the body, and move through them with clarity and compassion.

You don’t need to sit on a cushion for an hour. You don’t need to have it figured out. You just need to start noticing—and this worksheet is where you start.

The three unconditional acceptances from REBT: accept yourself, accept others, accept life. Learn how this framework supports trauma healing, behavior change, and mental wellness — without toxic positivity or false peace. Emerging Whole blog.

Process disorders—compulsive patterns around shopping, eating, scrolling, gaming, exercising, or working—can feel impossible to understand from the inside. This free worksheet helps you explore your patterns using three evidence-based therapeutic approaches: Cognitive Behavioral Therapy (CBT), Rational Emotive Behavior Therapy (REBT), and Internal Family Systems (IFS). The goal isn't elimination—it's understanding. Because the same brain that learned these patterns can learn new ones.

What if the question isn't "what's wrong with me?" but "what happened to me?" Take the ACEs quiz to understand how childhood experiences shape us—and why that knowledge is power, not a life sentence.

Download your free Holiday Wellness Plan workbook. Set boundaries, manage triggers, and create a season that supports your recovery—not threatens it.

Ready to Practice Gratitude That Actually Works?

I created a free worksheet called The Both/And Gratitude Check-In to help you put this into practice. It's a two-page tool that lets you acknowledge what's hard AND notice what's good—without one canceling out the other.

Rebuilding relationships after recovery starts with boundaries. This worksheet will help you learn what support to ask for, what you don't need, and who deserves a front-row seat.

After years of substances or maladaptive behaviors running the show, you're left wondering: What actually matters to me? What do I stand for? Who am I becoming?

That's where core values come in.

This toolkit is for you if:

• You've noticed you need more of something just to feel normal

• You feel anxious, irritable, or flat when you're not using your go-to behavior

• Things that used to bring you joy just... don't anymore

• You're ready to understand the pattern instead of just white-knuckling through it 

This isn't about perfection.

It's about information. Your brain has changed, and understanding how helps you heal it.

RAIN is a mindfulness-based practice that gives you a concrete plan for processing difficult feelings without reaching for your go-to escape. It's not about making emotions disappear. It's about handling discomfort without needing to run from it.

Your diagnosis should make sense to you. This free guide helps you prepare for appointments, describe your symptoms clearly, and ask the questions that lead to better treatment.

Recovery gave you your life back—but what's holding it up? The Whole Life Wheel helps you honestly assess six dimensions of wellness so you can build a life you don't need to escape from.

Maybe you're not ready to quit completely. Maybe abstinence isn't your goal right now. Maybe you just want things to be a little lesschaotic, a little less dangerous, a little more manageable.

That's enough. That's valid. That's progress.

The Harm Reduction Inventory gives you a judgment-free space to look honestly at where you are, identify small changes that could make a real difference, and celebrate the wins you're already having—even if they don't look like "recovery" to anyone else.

The Body + Mind Urge Worksheet is built on the ABC-DE model from cognitive behavioral therapy. At every step, it asks you to check in with your body. Where are you holding tension? What is your nervous system actually responding to? What does your body need right now that a substance or behavior can’t actually give you?

This worksheet explores the psychology of self-worth: why it so often lives outside us, what it looks like to shift that, and the small daily practices that actually build internal stability over time.