Name the voice of the urge

Give the addictive voice a name and a face, write down its favorite lines, and practice talking back.

About 12 minutes · 7 questionsSMART Recovery–style · CBT

Fill it in online — freeThe print dialog can also save it as a PDF.

Cravings & relapse prevention~12 minSMART Recovery–styleCBT

Name the voice of the urge

Give the addictive voice a name and a face, write down its favorite lines, and practice talking back.

Why this helps

Seeing urges as separate from you makes them easier to refuse. SMART Recovery's DISARM tool (personify and disarm) and cognitive therapy's work on 'permission-giving thoughts' (Beck and colleagues) both teach you to catch the voice's lines and answer them.

1. A name for the voice

The Salesman, the Gremlin, the Bookie…

2. What it looks or sounds like when I picture it

3. Its favorite lines

"You've earned it."

4. When it gets loudest

5. My comebacks to its top three lines

Short and firm works best. You don't have to win an argument — just refuse.

6. What the voice wants vs. what I want

7. What I'll tell it next time it shows up

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.

Open it on Amity Connect

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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.

Name the voice of the urge

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