Setback Worksheet

Turn setbacks into setups

Read-only — work through these questions in a personal notebook. Nothing is stored on our servers.

"Recovery is full of ups and downs. There is no such thing as a linear life. But you can always turn your setbacks into setups to come back stronger."

— Brittany Burgunde

Describe your relapse

One time slip

2–3 time slip (used 2–3 times total, including initial slip)

Several days — goals were not kept for several days

Does anyone know about your relapse?

If not, who could you tell — and how soon?

When following your recovery plan, how long were you able to follow it successfully?

1–2 days3–4 days5–7 days7–14 days2–3 weeks1 month or longer

When you were able to follow your plan, what did you find most helpful?

Describe what contributed to your success.

Who were the supportive people involved? List them.

Names or relationships — anyone who helped you stay on track.

When you first started your recovery journey, what were the reasons?

Write down the reasons you began — they still apply.

What emotions were you experiencing before your relapse?

HappySadAngryLonelyFrustratedGuiltyStressedAnxiousDepressedBored

List behaviors that contributed to your relapse (e.g. change of routine, being around using friends)

Note each behavior and when it started creeping in.

What changes in your thinking impacted your relapse?

Thoughts or beliefs that shifted — e.g. "one won't hurt."

What were the consequences of your relapse?

Describe what happened — to you and to others.

What are you going to do differently this time? What changes are you going to make?

Describe your plan.

List and describe activities that can help you get your mind off your use

Have these ready before the next difficult moment.

What additional coping strategies are you going to use?

Add to what has already worked for you.