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In this episode, you’ll learn how to create a hyper focused 7-day recovery plan. This continues our “Back 2 Basics” series targeted at new listeners.
“To go porn free for a month, you have to go porn free for a week.”
The 7-Day Porn Free Plan
- On Sunday night, get a piece of blank paper or journal and your calendar.
- Answer the 10 writing prompts below for the following week.
- Schedule all recovery activities or actions you need to take on your weekly calendar.
- Commit your week to the person you identify.
- Each day, track your recovery activities and any powerful feelings.
- At the end the week have a F.A.S.T.T. Check-In with your partner.
- Commit the following week.
Weekly Writing Prompts:
1. If I could live this week over again, I’d…
Fast forward 7 Days and think about this week from a future perspective. What would of made it great? What activities would you of like to have done? Who would you have liked to connect with?
2. Things I get to enjoy this week…
What do you get to this week? Where is the fun? What are you looking forward to?
3.) This week, I am letting go of…
What habit, mindset, or behavior are you actively letting go of this week? What action do you need to take?
Working on the computer at night. (Go to bed at the same time as wife.)
Edging with YouTube. (Block YouTube on all devices.)
Shame. (Text accountability partner whenever I feel shame feelings.)
4.) and moving towards…
What habit or mindset are you moving towards. What action do you need to take?
Connection with wife. (Schedule and plan date night.)
Morning Routine. (Set 2 calendar appts this week for morning routine.)
Daily affirmation. (Read Your Why each morning first thing before you get out of bed.)
5.) I am aware of these threats to my sobriety this week…
Identify 3 threats this week. Threats are situations that require recovery tools.
6.) Tools I will use this week to eliminate threats…
For each threat you identify, choose a tool that you can use to overcome.
Threat: Home alone Wednesday afternoon. Tool: Work at Starbucks or bookend time with texts to accountability partner.
7.) I will take care of myself with…
Identify at least one self care activity that you will put on your calendar for the week.
8.) If I have a slip, I will…
Choose a consequence for the week.
Act of service
9.) If I stay porn free this week, I will celebrate with…
Create a small milestone reward.
A magazine
10.) I commit this week to…
Who can you commit your week to? Consider your spouse or accountability partner.
BONUS:
Include Your Why on the bottom of you 7-Day Plan.
Resources:
- 105 – Back 2 Basics: Daily Tracking (Podcast)
- 106 – Back 2 Basics: F.A.S.T.T. Check-Ins (Podcast)
1-on-1 Coaching
- Sprint Coaching with Matt Dobschuetz (1-on- Coaching)
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