When I notice a negative thought, what do I usually do next?

Exercise: Keep a tally today—each time you spot a negative thought, just note it.

Write about a recent time you felt stuck in a negative loop. What was happening?

Exercise: List every feeling or thought that came up—no filters.

What words do I often use when I talk to myself during tough moments?

Exercise: Write them down, then underline any that feel harsh.

How do my surroundings, people, or routines influence my thinking?

Exercise: Map your day, noting when negativity pops up.

What does “progress” mean to me right now?

Exercise: Write your own definition of progress—big or small.

Remember a time you got through something hard. How did you do it?

Exercise: Jot down three things you did (even small ones) that helped.

Reflect on this week—did you notice anything new about your thinking?

Exercise: Free-write for 10 minutes about anything that surprised you.

When did you first notice being hard on yourself?

Exercise: Write the earliest memory of this feeling.

What beliefs about yourself come from childhood or past experiences?

Exercise: Make two lists—beliefs that help, and beliefs that hold you back.

How does shame or guilt show up in your thoughts?

Exercise: Circle one area where you want to show more kindness.

Who in your life models healthy self-talk or resilience?

Exercise: Write about how they handle struggles and what you admire.

In recovery, negative thinking can be loud. What does it say to you?

Exercise: If your negative thinking had a voice, what would it sound like? What would it say?

What caring message do you wish someone had told you during a tough time?

Exercise: Write that message to yourself now.

Looking back over this week, what patterns or insights stand out?

Exercise: List two things you learned about your mind.

Pick a negative thought from last week. What might a friend say to you instead?

Exercise: Write the friend’s version next to your thought.

What’s one thing you do well, even on hard days?

Exercise: Celebrate it—describe how you know this is true.

Rewrite a recent negative thought in a more compassionate way.

Exercise: Turn “I always mess up” into “I’m learning, and mistakes are part of it.”

How can you remind yourself that “progress is progress” today?

Exercise: Write a sticky note or set a phone reminder with this phrase.

List three ways you’ve grown since beginning recovery.

Exercise: Focus on any area—big or small.

Write about a setback as if you were encouraging a loved one.

Exercise: Notice how your words change.

Reflect: Has reframing gotten easier or harder? What helps?

Exercise: Free-write about what’s working for you.

What daily habits help your mind stay healthy?

Exercise: List even the smallest habits—like drinking water or listening to music.

How can you celebrate small wins?

Exercise: Plan one tiny reward for yourself today.

What would it look like to forgive yourself for past mistakes?

Exercise: Write yourself a forgiveness letter.

Describe a future version of yourself who’s gentle with their struggles.

Exercise: Imagine one thing they do differently each day.

What’s one supportive thing you could add to your daily routine?

Exercise: Commit to trying it once this week.

When things get tough, what can you remind yourself about progress?

Exercise: Come up with your own mantra or affirmation.

Look back: What’s changed in your thinking since day 1?

Exercise: Free-write for 10 minutes, no editing.

Who or what can help you keep moving forward?

Exercise: Make a “support system” list (people, practices, resources).

Reflect on the month: What message do you want to take with you?

Exercise: Write yourself a letter to read on tough days.