Relapse Recovery & 24-Hour Reset
About This Tool
The goal isn't to never have a hard day. The goal is to recover in 24 hours, not 24 days. Research on relapse prevention in behavior change shows that the most dangerous moment isn't the slip itself — it's the "abstinence violation effect," where one slip leads to complete abandonment. This week, you built your personal reset script to stop a slip from becoming a slide.
Reflection Prompts
Your Typical Trigger
What usually turns one hard day into a hard week for you? Be honest — identifying this pattern is the first step to interrupting it.
Your 3-Step Reset Script
What are the 3 simple steps in your personal 24-hour reset script? Make them specific, kind, and doable even when you're feeling low. No restriction, no punishment.
Putting It Into Practice
Did you have an opportunity to use your reset script recently? If so, how did it change the outcome? If not, walk through how you would use it in a hypothetical scenario.
A New Narrative
The old narrative was "I blew it" or "I can't do this." What is your new, more compassionate and effective narrative after a hard day? Write it out — this is your internal script.
"Progress is not about perfection — it's about honest reflection and one small step forward. Your answers here help me support you with the precision and care you deserve."
— Dr. Ty
Questions & Reflections
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