Upward Spiral to Sobriety

A 31-day approach to sobriety focused not just on what you are leaving behind, but who you are becoming.

A Different Kind of Recovery Workbook

Many approaches to sobriety understandably focus on what needs to stop.

Upward Spiral to Sobriety asks another question:

What are you going to build in its place?

This practical 31-day workbook introduces a simple daily approach to recognizing unhealthy thought patterns, intentionally choosing healthier responses, strengthening coping skills, and reshaping the way you see yourself in recovery and choosing a new identify for yourself.

It is designed to be practiced and used, not simply read.

You Do Not Need Another Label to Start Changing Your Life.

Upward Spiral to Sobriety was created for people who know something needs to change and want a practical place to begin.

That might mean you are:

  • Early in recovery
  • Currently receiving treatment
  • Newly sober
  • Sober curious
  • Exploring harm reduction
  • Reconsidering your relationship with alcohol or another substance
  • Returning to recovery after previous attempts
  • Looking for something to complement AA, therapy, treatment, or another recovery program
  • Searching for an approach that does not require addiction to become your permanent identity

There is more than one path to recovery.

One Day. One Thought. One Practice at a Time.

Each day introduces a focused idea and gives readers practical ways to engage with it.

Daily Practice

READ

Explore the day’s idea, story, or recovery concept and adopt a new mantra for your life.

CHOOSE

Practice an intentional I AM statement.

BREATHE

Use Even Count Breathing to slow down and become present.

REPEAT

Use repetition, including optional mala-bead practice, to reinforce the day’s statement.

REFLECT

Journal on the day’s prompt and consider how the idea applies to your life.

Then return tomorrow and practice again.

The Tools

I AM Statements

Intentional statements designed to change the conversation you are repeatedly having with yourself.

Even Count Breathing

A simple rhythmic breathing practice used to create a calmer, more intentional space before practicing your I AM statements.

Mala Beads

An optional tactile tool using 108 beads to support repetition, mindfulness, and intention.

Journaling & Reflection

Daily prompts help move the concepts off the page and into your own experiences, thoughts, and recovery. Changing the way your brian thinks and feels.

For Recovery Professionals

A Practical Tool Your Clients Can Actually Use.

Treatment professionals are constantly balancing education with something equally important: giving clients tools they will continue using outside the treatment environment.

Upward Spiral to Sobriety was intentionally designed to be simple, tangible, and repeatable.

The 31-day structure can complement existing treatment by giving clients a daily framework for practicing intentional thoughts, reflection, mindfulness, and healthier coping skills.

Download a Free Two-Day Preview 

Start Your Upward Spiral

Change does not have to begin with a complete overhaul.

It can begin with one thought.

Transform your inner dialogue with this 2-day sample guide. You will receive two inspirational mantras and a companion worksheet to help you build powerful “I AM” statements and practice intentional self-talk.

Resource

The 2-Day Upward Spiral
2 I AM Statements to Begin Changing the Way You See Yourself