STEADY — Alcohol Recovery Workbook (Fillable PDF, English)

A calm, practical, beautifully designed workbook and 2027 planner for anyone who wants to change their relationship with alcohol — whether you're taking a break, cutting back or stopping for good.

STEADY turns well-established approaches from addiction care — cognitive behavioural therapy (CBT), mindfulness-based relapse prevention and motivational work — into 10 guided modules you can work through at your own pace. Then the built-in 2027 planner helps you put it all into practice, one month at a time. No labels, no lectures: just clear explanations, honest questions and tools you can use the same day.

What's inside

Stage 1 — Awareness & Foundations

• Deconstructing Triggers — map your internal and external cues, the HALT check and the trigger chain
• The Science of Cravings — dopamine, GABA and glutamate explained simply, and why cravings pass
• Radical Self-Assessment — an honest 7-day log and a true-cost calculator for money, time and health

Stage 2 — Cognitive & Behavioural Skill-Building

• Urge Surfing — a five-step method to ride out cravings, plus a wave tracker
• Cognitive Restructuring — spot the thoughts that give permission to drink and rewrite them
• Assertive Refusal Skills — ready-to-use scripts for parties, work events, family and dates

Stage 3 — Lifestyle & Relapse Prevention

• Rewiring Daily Rituals — replace the five o'clock drink with something that does the same job
• Emotional Regulation & Stress Management — breathwork, grounding and an emotion-to-need guide
• Navigating a Lapse — turn a slip from shame into useful information with a 24-hour reset
• Rebuilding Relationships & Boundaries — difficult conversations, amends and boundaries with drinking friends

The 2027 Planner

• My 2027 Intentions — quarterly focus, milestone dates and rewards
• Year in Pixels — tick off every alcohol-free day of 2027 on one page
• 12 monthly calendars (January–December, week starts Monday) — a tick box and note space for every day, plus a monthly intention and review
• Weekly Reset — plan high-risk moments, check in on self-care and celebrate your wins

Plus: a one-page Relapse Prevention Plan, a 30-Day Tracker with milestones, and a help & resources page (US, UK and international).

Details

• 51-page PDF, A4 format (prints on US Letter with "fit to page")
• 1,700+ fillable fields and tick boxes — type on your tablet or computer, or print and write by hand
• Instant digital download — nothing is shipped
• Language: English. A German edition, KLARSICHT, is also available.

Please note

This workbook is a self-help tool and does not replace medical advice, diagnosis or treatment. If you drink heavily every day or have had withdrawal symptoms when cutting back, please speak to a doctor before stopping — alcohol withdrawal can be dangerous. Licensed for one person's personal use; please don't share or resell.