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12-step work

Step 10: spot check

For the moment you're upset: pause, look at your side of it, and choose the next right thing — before you react.

About 5 minutes · 8 questions · a log you can repeat any time12-step · DBT
Fill it in online — freeThe print dialog can also save it as a PDF.

12-step work~5 minRepeat any time12-stepDBT

Step 10: spot check

For the moment you're upset: pause, look at your side of it, and choose the next right thing — before you react.

Why this helps

Step 10 has a quick, in-the-moment form, often called a spot-check inventory: when you're angry, afraid or resentful, you pause and look at your own side before reacting. It works much like DBT's STOP skill — interrupting the automatic reaction long enough to choose what you do next.

1. What's happening

My boss criticized me in front of everyone.

2. What I'm feeling

Check any that apply

  • Resentful
  • Afraid
  • Angry
  • Hurt
  • Ashamed
  • Jealous
  • Anxious
  • Sorry for myself

3. How strong

0 = Mild01234567891010 = Overwhelming

4. My side of it — where am I being selfish, dishonest, afraid or demanding?

Not whether they were wrong — just what's mine.

5. What I want to do right now

6. The next right thing instead

7. Do I owe anyone a quick 'I was wrong'?

  • Yes
  • No

Who, and when I'll say it

8. Afterward: what happened

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/spot-check
Keep your answers somewhere safe
This worksheet, online and private, on Amity Connect — free for individuals, built by the same team. Your answers stay yours; if you're with a recovery home that uses it, they can assign it to you and see only what you choose to share.
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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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Step 10: spot check — free printable worksheet · RecoveryHome