Print This Worksheet

Use this worksheet each week to track your cravings, mood, energy, and triggers. Noticing patterns over time is one of the most powerful tools in recovery. Rate each category on a scale of 0–10 and use the notes columns to record what triggered you and how you responded.

Day	Craving (0–10)	Mood (0–10)	Energy (0–10)	Triggers?	Coping Used	Connection Made
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

• Called sponsor / accountability partner
• Attended a meeting
• Deep breathing / 4-7-8 method
• Journaled my feelings
• Exercised or went for a walk
• Prayed or meditated
• Removed myself from the situation
• Used HALT check (Hungry, Angry, Lonely, Tired)
• Reached out to a trusted friend
• Listened to music or a podcast