Chapter 5. Notebook.
In the future, we are going to track when you feel the urge to use, drink or gamble, and note how much you used or gambled. We can track this digitally on your phone or computer, or you can do it manually on paper. The goal is to keep track of this for several months, which requires discipline.
It is best to do this at a specific time of day, such as right before bedtime.
Recording is always done afterwards. Fill in a new row for each moment of inclination or desire. So this can be several rows per day.
If you feel the inclination or desire to use, drink or gamble, but you have not been tempted and have not used or gambled, it is also important to record this.
That way we keep a record of your desires to use or gamble. Recording is important. This way you will find out which moments are difficult for you. These may be moments when you are used to using or gambling automatically. By keeping track of these moments, you will know what causes substance use and you can better address it. In addition, it also makes it clearer what your successes are and your progress becomes visible. This is stimulating.
Here are some tips for recording your usage:
Recording your use can be a valuable tool in your recovery from addiction. It can help you gain insight into your behavior, identify your triggers and monitor your progress.
The following is a brief explanation of what we track:
Day/Date/Time?
Situation?
Thoughts?
Feelings?
Urge 0-10?
Behaviour?
Consequence?
1: I Guess today.
2: Home alone enjoying my website.
3: I feel strong enough for a new chapter in my life.
4: Good mood, enjoying a glass of water.
5: 50/100
6: I just smoked for the last time, got nothing to smoke in my house anymore. No tobacco or hemp.
7: I feel oke, i mean i feel oke today. But we will see tomorrow when the weekend starts, at the end of the day.
1: Friday
2: On my way to work I bought some tobacco, im at work now.
3: I dont care if i smoke normally, but the weekend is almost started. Hopefully i can stay out of using and drinking.
4: Woke up well this morning, feel like being busy, and just relax with a cup of coffee.
5: 0/100
6: Today some distraction from work, stood up fresh this morning.
7: I hope i can achieve my goal, and make a start today with stopping to use and drink.
1: Friday in the evening.
2: Had a busy day at work. On my way back from work i went to the supermarket.
3: I feel satisfied.
4: I feel satisfied and feel like to treat myself.
5: 70/100
6: Bought a couple of beers, enough for a couple of hours.
7: I feel nice now, but it was not according to my plan.
1: Saterday in the morning.
2: Im awake for an hour or so, drinking a tea and listening to music.
3: Im just ready for the new week to begin.
4: Im a bit sleepy, but dont have an hangover.
5: 10/100
6: Im not feeling the urge to use, i hope i can keep this feeling.
7: Trying to get fresh for next monday and the days to come.
1: Sunday
2: Had a lovely day with my parents, im back at home now. And cleaned the house a bit.
3: I feel satisfied, i feel ready for a new week.
4: I feel slight urge to use hemp or drink.
5: 60/100
6: I made some tea, and try not to give in the urges.
7: Im trying to stick with goal and not to use today.
1: Monday
2: My house is clean, and ive got an important appointment this afternoon
3: I dont feel nervous for the appointment, but i worry a bit about tomorrow. Because on a Tuesday is when i useally smoke some cannabis.
4: Good mood, just took a shower.
5: 20/100
6: Im not using today.
7: Hopefully i can get the appointment of today just over with.
1: Tuesday
2: I had a crucial day today, i mean for the upcoming future, and when we talk about usage of cannabis.
3: I was really nervous, and had an another appointment at my home in the morning.
4: Been thinking about using when everything was done of the day, and felt like treating myself after my appointment
5: 80/100
6: I used cannabis this day, i bought 1 gram of cannabis, and 1 pre-rolled joint.
7: The consequence was that the next day on wednesday, i hardly could get motivated to get through the day.
1: Wednesday
2: I stayed at home today.
3: I had the feeling to celebrate, and really to take some time for myself. Also yesterday i had my medications. So i feel like having a calm day.
4: I felt like enjoying myself. After using cannabis yesterday, i felt like not using today.
5: 50/100
6: Did not used cannabis today, and listened to some music instead, and played some videogames.
7: That i felt fresh enough on day seven to do my daily regular appointments.
1: Thursday
2: Im at work today.
3: Happy im back at work, working on updating my blog.
4: Feel motivated and like being social today.
5: 0/100
6: I feel like not using cannabis today, so i can be fresh and healthy for another day of work tomorrow.
7: Im just trying to get through the day, and do some grocery shopping today.
These will last you a week. You can also keep track of them in your agenda on your phone, or use an app or programme on your computer or phone.