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Cravings & relapse prevention

Small decisions, big slides

Trace how 'harmless' little choices set up a relapse — and spot the ones you're making now.

About 12 minutes · 5 questionsRelapse prevention
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Cravings & relapse prevention~12 minRelapse prevention

Small decisions, big slides

Trace how 'harmless' little choices set up a relapse — and spot the ones you're making now.

Why this helps

Relapse prevention research describes 'apparently irrelevant decisions' — small choices that don't look like relapse but steadily move you toward a high-risk situation (Marlatt & Gordon). Seeing the chain lets you step off it earlier.

1. Think of a past slip or near miss. Work backward: what small choices led there?

Kept their number → said yes to a ride → 'just stopping by' → …

2. Small decisions I make that can set me up

Check any that apply

  • Keeping a dealer's or old friend's number
  • Taking the long way past old spots
  • Keeping alcohol, leftover pills or betting apps 'just in case'
  • Skipping meals or sleep
  • Saying yes to events without a plan
  • Carrying extra cash or cards
  • Testing myself — 'I should be able to handle it'
  • Hanging out where it's happening 'for the company'
  • Not telling anyone about a craving

3. Small decisions I'm making right now that could be the first links in a chain

4. Safer choices I could make instead

5. Who I'll tell about these, so it's harder to slide

From the Workbook on Amity Connect, via RecoveryHome.comFor reflection and practice — not a diagnosis or a substitute for professional care. In crisis, call or text 988.amityconnect.com/app/workbook/small-decisions
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About this worksheet
It comes from the Amity Connect workbook, built by the same team as RecoveryHome, and is free to print and share. It's for reflection and practice — not a diagnosis, and not a substitute for professional care. Content is never written or edited by advertisers. If you're in crisis, call or text 988.

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