Getting started~5 minRepeat any timeRecovery capitalStrengths-based
Recovery check-up
A five-minute snapshot of how each part of your life is going. Repeat it every month or so and watch the trend.
Recovery is built from more than not using. Researchers call it recovery capital — health, relationships, a safe home, money, purpose and community (Granfield & Cloud). Rating each area regularly shows where you're strong and where one small step would help most.
- Answer quickly — your first instinct is usually right.
- 0 means it's really hard right now; 10 means it's going really well.
- Come back in a month. Your past check-ups are saved below so you can compare.
How is each of these going right now?
1. My recovery — staying on track with what I'm recovering from
2. My mood and mental health
3. My physical health, sleep and energy
4. My relationships and support
5. Where I live — safe and supportive of my recovery
6. Money and paying the bills
7. Work, school or something meaningful to do with my days
8. Feeling part of a community (meetings, faith, groups, friends)
9. How hopeful I feel about the future
10. What's going best right now — and what's helping?
11. One area I want to strengthen before my next check-up
12. One small step I'll take this week for that area
Make it small enough that you'd bet on yourself doing it.