Porn Free Radio

105 – Back 2 Basics: Daily Tracking

How can we measure the health of our recovery daily?

In this episode, I share a new tool for daily recovery tracking that was inspired by the National Hockey League (NHL).

This is an addition to our Back 2 Basics series for new listeners. See previous episodes, 092 – Back 2 Basics: Edging and 093 – Back 2 Basics: Morning Routine.

Pornfree Radio Recovery Tracker Interactive Spreadsheet (Google Doc)
Courtesy of Pornfree Community member, David
Get Spreadsheet Template (Google Doc)

Pornfree Radio Recovery Tracker Blank Calendar (PDF)
Download (PDF)

“You are either working on recovery or your working on relapse…”

– Anonymous

Recovery Activities (+1)

  • Phone Call
  • rTribe Check In
  • Morning Routine
  • Group Meeting
  • 1-on-1 Accountability Meeting
  • Counseling or Coaching Session
  • Reading Recovery Literature like the Big Book
  • Meditation
  • Listening to Recovery Podcasts
  • Active commitments defined in plan
  • Fitness
  • Other Self Care

Relapse Activities (-1)

  • Edging
  • Double Look
  • Click Bait
  • Prolonged Fantasy
  • Masturbation (if part of your plan)
  • Porn
  • Lying
  • No Recovery activities for the day


1-on-1 Coaching

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