Quick Daily Check-In

Use this for brief daily snapshots and pattern tracking.

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This is a quick check-in to help you track patterns, build awareness, and notice changes over time. There’s no need to overthink – just respond honestly with whatever feels true today.

You can use this daily or whenever you want a quick check-in. It’s not about getting it perfect, it’s about staying connected to your journey.

This is a quick snapshot, not a deep reflection.

📝 This helps you track your journey over time.
  📝 How strong was the urge in the moment? Try to go with your gut instinct – no right or wrong.
 📝 Tick all that apply.
  📝 This isn’t about judgement – just awareness. You’re not being tracked or graded.
  📝 This is totally optional. Use it if anything else came up for you that feels important or worth remembering.

Deeper Reflection Tool

Use this when you want to explore a specific urge, difficult moment, or behaviour in more depth.

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This is a private space to reflect on specific urges or moments without judgement. It’s not about controlling the urge – it’s about understanding it. You don’t need to use it every time, just when it feels helpful.

For more open journaling or ongoing thoughts, use your Zoom Shared Workspace.

Take a breath, be honest, and know that every check-in is a step towards freedom & recovery.

📝 This helps you track your journey over time.
📝 Roughly when did the urge arise? This helps build awareness of patterns.
  📝 How strong was the urge in the moment? Try to go with your gut instinct – no right or wrong.
  📝 This isn’t about judgement – just awareness. You’re not being tracked or graded.
  📝 Try to recall what was going on around you or in your head. Were you scrolling? Was something stressing you out? Even small details matter.
  📝 Choose any that fit. If you’re not sure what you were feeling, just guess. Awareness builds over time.
  📝 This explores any stories you may tell yourself about the urge or behaviour. For example: “I’m failing,” “I should be past this,” “I can’t cope.” This is a space to get curious, not to criticise.
  📝 Imagine the urge is coming from a ‘part’ of you – a younger you, a stressed version of you, a lonely protector. What’s it trying to do for you in that moment?
  📝 After the urge (or action), what might soothe or support you now? A breath? Compassion? Movement? A message to someone? This builds your self-care muscle.
  📝 This is totally optional. Use it if anything else came up for you that feels important or worth remembering.