Keep a Journal in Your Recovery Tool Box

Recovery is hard work over the long haul. Fortunately it begins with something positive - admitting there is a problem. From that point, a wealth of tools has developed over the decades since Bill W. and Dr. Bob began their pioneering spiritual path. We work the steps and follow the traditions to the best of our ability. We use meetings, phone calls, sponsors, prayer and meditation, literature, journaling, conferences, service work and many more proven, practical tools. We expect and demand accountability from our peers who make up our recovery family. When we fall down, our Higher Power helps us get back up. Each day of sobriety builds upon all that have gone before it.

Why Keep A Journal?

An effective recovery journal serves many purposes. It is an outlet for the energy that may otherwise go into acting out. It records our thoughts permanently lest we forget. It reminds us of where we came from and offers the promise of a brighter present and future. It provides a focus for our lives and a small but significant activity to look forward to each day. If you have hit bottom and are in the midst of an intervention, such as a stint in Utah drug rehab, the time, opportunity and peer support are all there. Pull out a notebook and get started.

What To Write

What can go into a journal? This question can be overwhelming. Start slowly and let the process unfold naturally over time. One can start with something as simple as “Hello. I am checking in after a clean and sober day today.  More tomorrow.”  Write about where you went, who you interacted with, and especially any feelings or emotions that have been triggers in the past. Talk about using your recovery skills in everyday situations, such as keeping your commitments or avoiding the bad crowd that got you into this mess in the first place. Ask your sponsor or other members about what works for them.

Everyone Can Do This

Keeping a journal does not require the skills of a professional writer. Very few addicts are blessed with these skills and even those that are have to put their pants on every day and make their recovery walk like everyone else. Instead, “just do it”. Write about what happened that day while it is fresh. It will soon become a positive, productive habit.

Special Note About Step Four
A journal is especially helpful in working Step Four. The process of searching through the huge range of experiences, qualities and character defects that have brought us to this point brings clarity. The journal is fearless when we write honestly, knowing that our words are only for the eyes of ourselves, our Higher Power and whoever else we choose, such as our sponsors. It is moral when we approach it as a tool to keep us on the recovery path.

Use The Slogans

The slogans are a great guide for journal writing. “Just for today” spend a few minutes writing. “Keep it simple” by putting down the important stuff and not analyzing too much. “Let go and let God” guide you in choosing when and what to write. “Live and let live” by taking care of the only person you have responsibility for, yourself. The list of slogans is endless. As we grow we can appreciate their wisdom and integrate them into our journals, daily life and recovery.

You Are In Good Company

Write on! Thousands of addicts have found a journal to be an indispensable tool for the recovery we all seek. Like any tool, it is well worth a try to see if it is right for you.

Message from Mari: Check out our 280+ weekly Journal Prompts!

Elliot Caleira is a freelance writer in the self-mastery and health and wellness spaces. When he's not writing you'll find him cooking or teaching Portuguese classes.