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Worksheets

Free printable recovery worksheets

106 exercises from the Amity Connect workbook, built by the same team as RecoveryHome — cravings and relapse prevention, thoughts and feelings, relationships, money, the 12 Steps and more. Every one is free. Print it and write by hand, or fill it in online and keep your answers.

For reflection and practice, not a diagnosis or a substitute for professional care. If you're in crisis, call or text 988.

Start here

Guided sets for one situation

Your first 30 days

Take stock, know your triggers, line up your people, and have a plan for the hard moments.

  1. Recovery check-up
  2. My reasons for change
  3. Triggers map
  4. HALT check-in
  5. My support network map
  6. Relapse prevention plan
  7. My safety plan for dark moments
  8. Overdose safety plan
  9. My daily rhythm

Relapse prevention essentials

The core skills: triggers, urges, high-risk events, saying no, learning from slips and staying safe.

  1. Triggers map
  2. Plan for a high-risk event
  3. Urge log (urge surfing)
  4. Play the tape forward
  5. Small decisions, big slides
  6. Saying no (refusal skills)
  7. Relapse prevention plan
  8. What led up to it (chain analysis)
  9. After a slip: getting back on track
  10. Overdose safety plan

Lifting low mood

Behavioral activation, balanced thinking and self-compassion — with a safety plan close by.

  1. Activity & mood log
  2. Plan activities that lift you
  3. From TRAP to TRAC: getting unstuck
  4. Thought record
  5. Self-compassion for hard moments
  6. Step-by-step problem solving
  7. Moving for my mood
  8. My safety plan for dark moments

Calming anxiety

Contain worry, ground yourself, face fears gradually and handle panic.

  1. Worry time and the worry tree
  2. Grounding skills that work for me
  3. Facing fears step by step
  4. When panic hits
  5. Thought record
  6. Check the facts (and opposite action)
  7. Sleep reset

Grief support

Tell the story, stay connected, plan for hard days, and balance grieving with living.

  1. The story of my loss
  2. A letter to the one I lost
  3. Grief waves log
  4. Planning for hard days
  5. Losses no one sees
  6. Self-compassion for hard moments
  7. Loneliness and connection plan

Eating disorder recovery support

Separate your voice from the eating disorder's, protect yourself from diet culture, and plan ahead. Best alongside a care team.

  1. My voice vs. the eating disorder's voice
  2. Friend and foe letters
  3. What my body does for me
  4. Protecting myself from diet culture
  5. Getting through hard meals
  6. Eating disorder relapse-prevention plan
  7. Movement: joy or pressure?
  8. Self-compassion for hard moments

Gambling recovery

An honest check-up, barriers on every route to a bet, the thinking traps, and getting money back on track.

  1. Betting check-up
  2. Block the bets: my barriers plan
  3. Thinking traps in gambling
  4. Urge log (urge surfing)
  5. My monthly spending plan
  6. Debts, credit and a way forward
  7. Relapse prevention plan

Taking back my time

For scrolling, gaming, shopping and other habits that run the day.

  1. My phone & screen habits
  2. Spending urges and the pause
  3. Urge log (urge surfing)
  4. Triggers map
  5. My daily rhythm
  6. Loneliness and connection plan

Feeling safe again

Trauma-informed basics: know your window, ground yourself, and build safer ways to cope.

  1. My window of tolerance
  2. Grounding skills that work for me
  3. Building a calm place
  4. Old coping, new coping
  5. Crisis survival kit
  6. Sleep reset
  7. My safety plan for dark moments

Money reset

Your money story, a spending plan, debts and credit, guardrails, and making things right.

  1. My money story
  2. My monthly spending plan
  3. Debts, credit and a way forward
  4. Protecting my money (and my recovery)
  5. Spending urges and the pause
  6. Pay-later plans and subscriptions check
  7. Making things right with money

Rebuilding relationships

Boundaries, hard conversations, real apologies, family patterns and new connections.

  1. Setting healthy boundaries
  2. Planning a hard conversation (DEAR MAN)
  3. Repairing a relationship
  4. Patterns I grew up with
  5. Healthy relationship check
  6. Loneliness and connection plan
  7. A gratitude letter

Moving out & next chapter

For leaving a recovery home or treatment: housing, money, paperwork, work and keeping your support.

  1. Moving out: my next-step housing plan
  2. My monthly spending plan
  3. Getting my life admin in order
  4. Getting back to work
  5. Work and my recovery
  6. My support network map
  7. Relapse prevention plan
  8. Recovery check-up

Working the steps

All twelve steps, in order — the writing behind My 12 Steps. Best worked with a sponsor.

  1. Step 1: an honest look
  2. Step 2: coming to believe
  3. Step 3: making a decision
  4. Step 4: resentment inventory
  5. Step 4: fear inventory
  6. Step 4: relationships inventory
  7. Step 5: sharing my inventory
  8. Step 6: becoming ready
  9. Character defects and assets
  10. Step 7: humility in action
  11. Steps 8 & 9: amends list
  12. Step 10: nightly review
  13. Step 10: spot check
  14. Step 11: daily practice
  15. Step 12: carrying it forward
  16. Giving back

Recovery for life

For alumni and anyone further along: check-ups, values, strengths, your story and giving back.

  1. Recovery check-up
  2. Values compass
  3. My strengths
  4. Who I'm becoming
  5. Writing my recovery story
  6. Giving back
  7. My best possible future
  8. Loneliness and connection plan
By topic

All 106 worksheets

Getting started · Cravings & relapse prevention · Thoughts & feelings · Low mood & motivation · Anxiety, stress & panic · Trauma & feeling safe · Grief & loss · Food, body & eating · Gambling, screens & other habits · Relationships & family · Money & financial recovery · Work, housing & life admin · Health & daily habits · Values, goals & purpose · 12-step work · Today's world

Getting started

Take stock, find your reasons, and make a plan you believe in.

Cravings & relapse prevention

Know your triggers, ride out urges, and plan for the hard moments before they come.

Thoughts & feelings

Skills from CBT, DBT and REBT for untangling thoughts and getting through big emotions.

Low mood & motivation

Small, proven steps for depression — activity, problem-solving, and a plan for dark moments.

Anxiety, stress & panic

Tame worry, face fears step by step, and handle panic.

Trauma & feeling safe

Grounding and stabilization skills. Nothing here asks you to retell what happened.

Grief & loss

For any loss — a person, a relationship, a pet, the future you expected, or the old life itself.

Food, body & eating

Eating disorder–informed exercises. No numbers, no diets, no weigh-ins.

Gambling, screens & other habits

Betting, gaming, scrolling, shopping — barriers, thinking traps and honest check-ups.

Relationships & family

Boundaries, hard conversations, repair, and finding your people.

Money & financial recovery

Spending plans, debts and credit, and protecting your money — and your recovery.

Work, housing & life admin

Jobs, moving out, paperwork and the practical side of rebuilding.

Health & daily habits

Sleep, routine, movement, nicotine, medications and staying safe.

Values, goals & purpose

Who you're becoming — values, strengths, your story and giving back.

12-step work

The writing for each of the twelve steps — on its own, or as part of My 12 Steps. Best done with a sponsor.

Rather keep your answers somewhere safe?
The same worksheets, online and private, on Amity Connect — free for individuals. Your answers stay yours; a recovery home you're with can assign them to you.
Open the workbook on Amity Connect
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Your residents can do every one of these online, you can assign them and build a welcome packet, and what they choose to share comes back to you.
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Free printable recovery worksheets — 100+ exercises · RecoveryHome