13 Journal Prompts for Addiction Recovery

Benefits of an Addiction Journal for Recovery & Sobriety

Keeping an addiction journal can be an invaluable part of the recovery process, offering a personal and reflective space to document the ups and downs of the journey. By regularly writing about thoughts, feelings, and experiences, you can create a deeper connection with your emotions and track your progress in a tangible way. Journaling not only supports self-awareness but also helps to identify triggers and patterns that might otherwise go unnoticed.

Key benefits of an addiction journal include:

Enhanced Self-Awareness

Journaling encourages individuals to reflect on their thoughts and emotions, leading to a better understanding of their behaviors and triggers.

Tracking Progress

A journal serves as a record of milestones and setbacks, providing a clear picture of how far someone has come in their recovery journey.

Stress Relief

Writing about challenging emotions can be a therapeutic outlet, reducing stress and helping to process difficult feelings.

Motivation & Encouragement

Looking back on past entries can offer motivation and encouragement, especially during tough times when the journey feels particularly challenging.

Identifying Patterns

Regular journaling can reveal patterns in behavior or emotions that may lead to relapse, helping individuals to develop strategies to manage them effectively.

How to Start Journaling for Addiction Recovery

Beginning a journaling practice for addiction recovery can feel overwhelming, but with a few simple steps, it can become a rewarding part of your healing process. The key is to make journaling a regular habit and natural part of your daily routine.

Tips to start journaling for addiction recovery:

• Choose your medium: Decide whether you prefer a physical journal, computer print-outs,l or a digital format. There are many journaling apps available if you prefer to use your phone. Some people find the tactile experience of writing by hand to be more therapeutic, while others prefer the convenience of typing on a computer or using a journaling app.
• Set a routine: Establish a specific time each day to journal, whether it’s first thing in the morning, during a lunch break, or before bed. Consistency helps make journaling a habit.
• Start with prompts: If you’re unsure what to write about, use prompts like the ones below to get started. Prompts help you reflect on questions like, “What am I feeling today?” or “What challenges did I face, and how did I handle them?”
• Be honest and open: Your journal is a private space for you to explore your true feelings without judgment. Write freely and honestly, knowing that this is your safe space.
• Don’t worry about structure: Your entries don’t need to follow any particular format. Some days, you might write long paragraphs, while other days might just be a few bullet points or even a sketch. The important thing is to express yourself.
• Review and reflect: Periodically go back and read your past entries. If you’re working with a therapist, consider sharing entries with them. This can help you see your progress, recognize patterns, and gain insights into your recovery journey.

13 Journal Prompts for Addiction Recovery

Use journal prompts and relapse prevention journal prompts that resonate with you. Even if you find yourself coming back to the same prompts again and again, that’s OK. You’ll likely discover something new about yourself every time you return to the page. The more in touch you are with yourself, the more capable you are to tackle your addiction.

13 journal prompts for recovery and relapse prevention include:

1. “What conversation do I need to have, and with whom, to feel more free to pursue sobriety?”

This journaling prompt for addiction recovery is a great place to start. Think about all of the people you may need to talk to in order to begin pursuing recovery, whether your version of recovery looks like harm reduction or complete sobriety. For example, do you need to speak with a friend, a partner, your parents, or a therapist? The answer will be different for everyone. You may even require a conversation with yourself.

2. “If I had to narrow my biggest trigger down to one word, what would it be and why?”

Regardless of what your addiction looks like, whether you struggle with drugs, alcohol, or something else entirely, think about the things that may trigger you into action. Are there certain settings, places, friends, or behaviors that tend to lead directly to your addiction. Once you can identify those things, dig into why you think they might be triggering to you. Picture yourself as a detective looking for clues and connections.

3. “When I look back at my life, what events can I trace back to that directly impacted substance use habits?”

This journal prompt for recovery encourages you to participate in thoughtful reflection. Sometimes, it can be difficult to think about the past, but there is so much fertile ground in our memories for growth. Can you trace back to where your addiction issues may have stemmed from? Can you pinpoint an event, a series of events, or a person as a source. Again, each time you return to this prompt, you may discover something new. Give yourself permission to write without judgment or constraint.

4. “Where do I feel most at peace, and what can I do to bring that sense of peace into my daily life?”

Here is another prompt that requires a level of reflection. Think about the moments when you have felt at peace, calm, connected, and in touch with yourself and the world around you. What were you doing? Where were you? Who were you with? How did you feel? Now, brainstorm the different ways you can intentionally attract and pursue those things.

5. “In 10 years, how do I want the story of my addiction and recovery to be told?”

Now that you have spent some mental time in the past, cast your thoughts toward the future. A decade from now, how do you want to be able to tell the story of your recovery? Picture where you will be and what you will be doing in an ideal world — one where you are free from the pain of addiction. In many ways, this prompt functions as a positive visualization practice.

6. “Where will I be in 5 years if my addiction is still disrupting my life?”

Think again of the future, but this time, imagine that your addiction is still disrupting and damaging your life. What would that look like for you? Lean into the details. Would it prevent you from pursuing goals or dreams? When you imagine this possible future, what emotions do you feel? Try not to put restraints on yourself. For example, if you’re not someone who is comfortable with writing in general, don’t limit yourself with form, style, or grammar. You may even choose to burn or destroy the page without ever reading what you wrote.

7. Identify 10 things you’ve learned about yourself in your recovery journey so far.

Sometimes, the idea of writing in paragraph form can feel overwhelming. If that’s ever the case for you, go towards the prompts that ask you to write a list. This can be less intimidating. In this particular list prompt, write down at least ten things you’ve discovered about yourself during your recovery journey. Really think about it! How have you come to better understand yourself through all of the ups and downs of your addiction?

8. “What scares me the most about recovery?”

Answer this question with as much honesty as you can muster. Like in so many cases, our fears hold more power when they are hidden in the dark vs. when we bring them out into the light. Think of this specific addiction recovery journal prompt as the first step on the very long but worthwhile journey of facing your fears.

9. Write a goodbye letter to something in your life you want to lose during the recovery process.

There are going to be things we have to let go of during the transformational journey toward recovery. These might be concrete things (or people) or more abstract ideas about your identity. Write your goodbye letter to your person, place, thing, etc., allowing yourself to feel all the emotions as they come. If you’re angry, write with anger. If you feel sorrow, write with sorrow. Remind yourself, these prompts are for you and for you alone.

10. “If my body could talk, it would say…”

Sometimes, addiction stems from a desire to escape, whether that be from our minds or even our physical bodies. During this prompt, breathe deeply and try to drop down into your body. Have a conversation with it, as funny as that sounds. What would your body say to you about your addiction, about your recovery, about the past and the future? Channel that conversation through your writing.

11. Make a list of your short term vs. long term goals

As far as journal prompts for addiction recovery go, the simplicity of this one can be attractive. Ask yourself what you want in the short term of your life? What do you want in the long term? Having this kind of list to return to during challenging moments can help you carry on with your recovery. Remind yourself that you have clear plans that don’t involve the harmful substance or behavior. Here they are on the page; look at them! And don’t be afraid to change or add to your goals either.

12. “What am I grateful for or what makes me smile?”

Addiction and recovery can bring up some deep, dark feelings, but there is also power in gratitude and delight. Write about your happiest moments, the things you are most grateful for, or the little things that bring you joy. Sit down and list the first ten things that come to mind when you ask yourself, “What am I grateful for or what makes me smile?”

13. “What does unconditional love look like for me? Have I ever felt it?”

This is another addiction recovery journal prompt that taps into the power of imagination and creativity. Imagine and describe the kind of unconditional love you want in your life. Are you getting it somewhere already? Maybe it’s even from a pet! Write about how that feels. If you haven’t felt the unconditional love you desire, think about what you want it to be like, who you want it from, and even what it might feel like to give it to yourself.

Best Journals for Recovery Writing

You can write on a computer, but many people find handwriting to be therapeutic. If you print the journaling sheets provided with this article, we recommend putting them in a folder or binder to keep them together. While you could journal on loose sheets of paper, having a dedicated notebook or journal to preserve your answers and refer back to them over time to see how far you’ve come in your journey is ideal.

Here are some journals we love for recovery journaling:

A5 Lined Leather Journal Notebook: Suede hardcover journal with a pocket design on the front cover (large enough to slide a phone into) and a snap enclosure. The journal comes in eight color styles.

Daofary A5 Journal Notebook 2-pack: Two-pack of hardcover journals available in 10 different color styles.

Forvencer Lined Spiral Journal Notebook: 300 numbered pages and convenient spiral binding, this hardcover notebook is ideal for laying flat. It’s available in 10 different color styles.

Journal Notebook for Writing: 320 lined pages, leather hardcover book. It’s 5.7” x 8.3” and comes in seven color styles.

Continue Your Addiction Recovery Journey With Therapy

Spending just a few minutes each day writing can help you better understand where you are in your recovery journey. For some people, journal prompts for recovery can be a revolutionary practice. That said, no matter how useful a tool journaling may be, it isn’t a substitute for professional care and therapy. If you’re not quite ready to begin treatment, start by exploring addiction recovery apps, then ease into the available online therapy options or browse an online therapist directory to help you find a therapist that specializes in addiction recovery.