Moderation Hub

Goals, tracking & planning

Read-only — record your goals, use, and plans in a personal notebook. Nothing is stored on our servers.

Set clear limits for each substance and write them down. For each one, record:

Substance:e.g. Alcohol, Cannabis

Max per occasion:the most you will have in one sitting

Max per week:your weekly ceiling

Days per week:how many days you will allow

Time window:earliest start and latest stop times

Notes:additional context or reminders

Track each episode honestly in your notebook. For each one, record:

Date & substance:what and when

Quantity:how much you had

Start & end times:how long the episode lasted

Where & with whom:the context of the episode

Reflection:what happened, and what you noticed

Within goal?:did you stay within your limits

Plan the week ahead so your decisions are made before the moment arrives:

Week starting:the Monday the plan covers

Week summary:your overall intent and rules for the week

Planned days:for each day — the date, substance, max quantity, and start/stop times