Centred around scientific strategies for real change.

Week 1: Why We Drink: Understanding Triggers

- Science: Dopamine, habit loops.

- Focus: Identify triggers and habits.

- Worksheet: Trigger Tracker, Drinking Reflection Log.

Week 2: Values-Based Sobriety

- Science: ACT, behavior change and values alignment.

- Focus: Connecting sobriety to personal values.

- Worksheet: My Why for Sobriety, Values Compass.

Week 3: Brain Chemistry & Alcohol

- Science: Neuroplasticity, PAWS (Post-Acute Withdrawal Syndrome).

- Focus: Normalize healing symptoms.

- Worksheet: Brain Healing Timeline, Support Tools Menu.

Week 4: Emotional Resilience without Alcohol

- Science: Urge surfing, emotional regulation.

- Focus: Coping without numbing.

- Worksheet: Urge Surfing Plan, Craving Journal.

Week 5: Evening & Weekend Planning

- Focus: Replace triggers with nourishing rituals.

- Worksheet: Social Map, Alternative Rituals Planner.

Week 6: Sugar, Caffeine & Substitutions

- Science: Cross addictions.

- Focus: Balanced recovery.

- Worksheet: Substitution Tracker, Snack & Sip Strategy.

Week 7: Inner Critic vs Inner Coach

- Science: Self-talk & cognitive reframing.

- Focus: Supportive inner dialogue.

- Worksheet: Thought Reframing Script, Critic vs Coach Exercise.

Week 8: Social Situations & Conversations

- Focus: Boundaries and confidence.

- Worksheet: Social Script Builder, Sober Social Plan.

Week 9: Relapse is Data, Not Defeat

- Science: Neurobiology of relapse.

- Focus: Self-compassion in slips.

- Worksheet: Relapse Reflection, Trigger Recovery Plan.

Week 10: Identity Beyond Drinking

- Focus: Who are you becoming?

- Worksheet: Identity Statement, Future Self Letter.

Week 11: Celebrating Milestones

- Focus: Tracking progress, rewards.

- Worksheet: Milestone Map, Celebration Ideas.

Week 12: Future-Proof Sobriety

- Focus: Tools for long-term sobriety.

- Worksheet: 3-Month Sobriety Vision Plan.