Practical tools for real-life moments.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. What matters most right now?
2. What is actually true in this moment?
3. What is one next right move that points toward what matters?
4. Who or what can help me stay steady while I take it?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. What does this pattern give me immediately?
2. What does it cost me later?
3. Who else carries part of that cost?
4. What trade-off am I willing to change now?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. On a 0–10 scale, how important is this change to me?
2. On a 0–10 scale, how confident am I that I can take one step?
3. Why is each number not lower?
4. What would raise either number by one point?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. Name the direction or value I want to move toward.
2. Choose one behavior I can practice this week.
3. Name the obstacle most likely to pull me off course.
4. Choose one support or check-in that will help me follow through.

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. What happened just before the difficult moment?
2. What showed up in my body, emotions, thoughts, or urges?
3. When did the wave feel strongest?
4. What helped it pass—or made it stronger?
5. What will I try earlier next time?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. What matters enough to make change worth the effort?
2. What behavior moves me toward that?
3. What behavior moves me away from it?
4. What is one purposeful next step?
5. What reminder will I use when motivation drops?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. What are my signs that I am steady and able to choose?
2. What are my signs that I am escalating or getting flooded?
3. What are my signs that I am shutting down or checking out?
4. What helps me return to a usable range?
5. Who can help me notice when I cannot see it clearly myself?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. Name the automatic action I want to interrupt.
2. List three to five safer alternative actions.
3. Which detour could I do for just 10 minutes?
4. Who or what can help me create space before I act?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. Signal: What can I actually observe—inside me or around me?
2. Story: What meaning or prediction am I adding?
3. Step: What action would fit my values and the facts I know?
4. Check: What else could be true?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. Write the belief exactly as it shows up.
2. What evidence supports it?
3. What evidence does not fit it?
4. Is this belief useful and actionable right now?
5. Write a more balanced statement I can work from.

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. Put the situation into three columns: Control, Influence, Cannot Control.
2. What is one action that belongs fully in my control?
3. What is one thing I can influence without trying to command it?
4. What outcome do I need to stop carrying as if it were mine to control?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. Map the chain: cue → thought/story → feeling/body → urge → action → consequence.
2. Where is the earliest link I can realistically notice?
3. What could I do at that link instead?
4. What support would make that interruption easier?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. Scan sleep, isolation, stress, conflict, urges/cravings, and daily routines.
2. Which three changes are my earliest warning signs?
3. What action will I take for each warning sign?
4. At what point will I add more support rather than waiting for a crisis?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. Safety first: Is anyone in immediate danger or in need of medical/crisis support?
2. What happened—stated as facts, without insults or excuses?
3. What conditions or choices contributed?
4. What can I learn, repair, or change?
5. What is my next recovery-supporting action?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. List personal supports: people who know me and can listen honestly.
2. List peer/community supports: meetings, groups, or recovery connections.
3. List professional supports: medical, mental-health, legal, or other specialists when needed.
4. List emergency/crisis supports for urgent situations.
5. Who is the best first contact for what I need today?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. What help do I actually need?
2. What responsibility still belongs to me?
3. What boundary would protect both connection and agency?
4. How can I ask clearly without demanding rescue?
5. What will I do if the answer is no?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. What situation needs a boundary?
2. What do I need or what limit am I setting?
3. How can I say it using a clear ‘I’ statement?
4. What will I do if the boundary is crossed?
5. What is the other person still free to choose?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. List the responsibilities, stressors, and demands currently drawing on me.
2. Rate which ones are draining the most capacity.
3. Mark each one: keep, reduce, delegate, postpone, or release.
4. Choose one action that restores capacity instead of only spending it.

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. What is draining my time, energy, or focus?
2. What are my early signs that I am getting pulled deeper?
3. What struggle or reaction makes the situation worse?
4. What is one step back I can take?
5. What is one solid-ground action or support I can move toward?

Close with: Choose one small action you can practice before your next check-in.

Work through the questions slowly. Answer privately, write them down, or bring them into a Brave Harbor meeting.

1. What happened since my last check-in?
2. What did I notice in my patterns, body, thoughts, or relationships?
3. What choice did I make?
4. What worked—and what did not?
5. What adjustment will I try next?
6. What value or support will guide the next leg of the trip?

Close with: Choose one small action you can practice before your next check-in.