How are you doing right now?
This check-in takes about 2 minutes and helps us match the right tools to what you're feeling. No wrong answers.
For educational and self-reflection purposes only. This app is not a substitute for professional mental health or substance use treatment.
Your responses are stored only in your device's memory for the duration of this session. Nothing you enter is saved, transmitted, or shared. When you close or refresh this page, all data is cleared.
If you are experiencing a mental health emergency, please call or text 988 (Suicide & Crisis Lifeline) or go to your nearest emergency room.
What are you feeling?
Select everything that feels true right now. You can pick more than one.
What's your mind telling you?
Select any thought patterns that feel familiar right now. These are common in recovery.
Rate your urge to use right now
0 means no urge at all. 10 means the strongest urge you've ever felt. This is completely private.
Your personalized tools
Based on what you're feeling, here are the tools most likely to help right now.
🎯 Trigger Log
Something came up? Log it here. Noticing patterns is part of recovery. This is private and clears when you close the page.
Your Toolkit
Explore all tools. Select a module and expand any card to learn and practice.
Your brain has a reward system that learned to associate certain people, places, feelings, or times with using. It's like a really strong habit loop — not a character flaw, not weakness. Neuroscience.
When you're near a trigger, your brain releases dopamine in anticipation — before you even use. That rush of wanting is the craving. It feels overwhelming because your brain genuinely thinks this is important.
The good news: cravings always peak and then pass. They follow a wave pattern — they rise, they crest (usually around 15–30 minutes), and they fall. Every time you ride one out, the next one is a little smaller.
That's what urge surfing is doing — you're literally rewiring your brain one wave at a time.
Recovery isn't a destination — it's a direction. It's not about being perfect or never struggling. It's about building a life where you don't need substances to cope, feel okay, or connect with people.
Research shows that most people who struggle with substance use do get better. The timeline looks different for everyone. Some people stop completely. Others cut back. Some need several attempts before it clicks.
Recovery looks like: knowing your triggers. Using tools before things get out of hand. Asking for help when you need it. Having one or two people you trust. Taking care of your basic needs (sleep, food, movement).
Opening this app is recovery. Checking in is recovery. You're already doing it.
My Journal
A private space to check in with yourself. Nothing here is saved after you leave — it's just for you, right now.
How are you feeling today?
Tap one to stamp your entry.
My Safety Plan
Complete as much as feels right. Copy, print, or save it when you're done.
1. My Warning Signs
What thoughts, feelings, or behaviors signal that I'm struggling?
2. My Coping Strategies
What can I do on my own to distract or comfort myself?
3. People Who Help
Who can I reach out to when I need support?
4. Why I Want This / My Why
What does recovery give me? What am I moving toward — not just away from?
5. Crisis Resources
If I am in danger or cannot keep myself safe:
6. Substance Use Urge Plan
What will I do in the first 15 minutes of a strong urge?
7. Virtual Meetings & Community Support
You don't have to do this alone. Free virtual meetings are available any time of day — no sign-up required for most.
Online meetings available 24/7 in English and Spanish. No registration needed.
Virtual NA meetings worldwide, including meetings in Spanish (NA en Español).
Support for people whose lives have been affected by someone else's drinking or drug use.
Science-based, non-12-step alternative. Online meetings daily, also available in Spanish.
Alateen (ages 12–17) and Young People in AA/NA for ages 18–30.