Podcast: Play in new window | Download
In this episode, you’ll learn how to create a hyper focused 7-day recovery plan.
Originally published March 1, 2017.
Work with Matt As Your Coach
To find out about 1-on-1 coaching opportunities, email matt@recoveredman.com. 3 and 8-session packages available for a limited time based on availability.
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.
Give up an activity or device - Act of service
9.) If I stay porn free this week, I will celebrate with…
- Create a small milestone reward.
- Milkshake
A beer with a friend
Date night
Fancy coffee - A magazine
- Milkshake
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 your 7-Day Plan.
Resources:
- 105 – Back 2 Basics: Daily Tracking (Podcast)
- 106 – Back 2 Basics: F.A.S.T.T. Check-Ins (Podcast)
