Free Recovery Worksheets
Welcome to our Free Recovery Resources hub, designed by a recovering addict and former teacher — a place designed to empower you as you navigate the journey of bladder and urinary-tract wellness following or in the midst of ketamine-related impact. Whether you’re recovering, supporting someone else, or simply seeking tools to build healthier habits, these downloadable resources are here to help you take gentle, consistent steps toward clarity, structure and wellbeing. Use them at your own pace, personalise them to your needs, and return anytime for a boost of support and inspiration.
Our worksheets, guides, and printable resources make it easier to track symptoms, understand triggers, improve bladder health, and build a safer path toward recovery. Each resource is evidence-informed, easy to use, and created to empower you with practical steps you can take today. Explore and download everything you need to support your healing journey — completely free.
Morning Intentions
This worksheet is crafted for your first moments of the day — the time when setting your tone and focus can ripple into greater clarity, calm, and purpose. Use the “Morning Intentions” page each morning (or as often as works for you) to check in with how you feel, set one key intention for the day ahead, and remind yourself of a positive action or mindset to carry forward. With a simple structure to prompt reflection and action, this resource supports you in building a grounded start to your day — especially valuable when you’re actively managing health or recovery concerns. Download below.
Thought Record Sheet
The “Thought Record Sheet” is a practical tool for recognising and reshaping unhelpful thinking patterns that may impact your mood, behaviour, or recovery journey. It guides you through a simple step-by-step reflection: identifying a triggering situation, capturing the thoughts and emotions that followed, and exploring more balanced or realistic alternatives. By writing things down, you create space between the moment and your reaction, helping you understand what’s driving your feelings and how to respond in a calmer, more grounded way. This resource is especially helpful during periods of stress, cravings, anxiety, or health-related worry — supporting you to regain clarity and build healthier mental habits over time.
Food & Drink Tracker for Bladder Health
Take control of your bladder health with this simple, easy-to-use Food and Drink Tracker. This free printable PDF helps you monitor what you eat and drink each day, identify possible bladder irritants, and spot patterns that may affect urgency, frequency, or discomfort. Whether you’re managing overactive bladder, interstitial cystitis, or simply trying to build healthier habits, this tracker provides a clear, organized way to understand how your diet influences your symptoms. Download it, print it at home, and start gaining valuable insights toward better bladder comfort and balance.
Therapy Session Planning Worksheet
This worksheet is designed to help you get the most out of your therapy sessions by giving you space to think ahead about what you want to talk about. When life feels overwhelming, it can be hard to organise your thoughts in the moment — this tool helps you identify key topics, emotions, challenges, wins, and questions before you meet with your therapist. Use it to highlight what’s been on your mind, what you’re struggling with, and what progress you want to build on. Planning ahead can make sessions feel more focused, productive, and empowering, ensuring you get the support you truly need each time you show up.
Relapse Prevention Plan
Our Relapse Prevention Worksheet is a simple, supportive tool designed to help you stay in control by identifying your personal triggers, strengthening your support network, and creating a list of positive distractions you can turn to when cravings or difficult moments arise. This printable sheet guides you through recognising early warning signs, planning healthier coping strategies, and building a safety plan that supports long-term recovery from ketamine use or substance-related challenges. It’s an easy, practical resource to help you feel more prepared, confident, and supported on your healing journey.
Goals
The “Goals” download offers a flexible two-page framework to define, refine and track the meaningful objectives that matter most to you—whether they relate to bladder health, lifestyle changes, emotional wellbeing, or recovery milestones. The first page invites you to clarify 2-3 specific goals (with “why” and “how” prompts), and the second page supports regular check-in and progress tracking. By breaking down your aspirations into manageable steps and reflecting on progress, you can build momentum and celebrate even small wins along your path of healing. Download below.
Evening Reflection Sheet
Unwind your day with our gentle, structured Evening Reflection Sheet. This free printable PDF guides you through a calming end-of-day check-in, helping you process your thoughts, celebrate small wins, release stress, and prepare your mind for restful sleep. With space to note your emotions, gratitude, accomplishments, and intentions for tomorrow, it’s a simple tool designed to support mindfulness and emotional balance. Print it at home and make it part of your nightly routine to create a peaceful, grounding moment before bed.
Morning/Evening Routines
Our Morning and Evening Routine Worksheet is designed to help you build simple, supportive habits that promote overall wellbeing during recovery from ketamine use and bladder discomfort. This easy-to-follow template guides you to set gentle goals for the start and end of each day—whether that’s hydration reminders, moments of mindfulness, self-care tasks, or tracking how your body feels. Creating a steady routine can help you feel more grounded, organised, and in control. This worksheet is completely free to download and can be personalised to suit your lifestyle and healing journey.
Coping Tools for Wellness handout brings together simple, effective techniques that can be used anytime to reduce stress, calm the mind, and support emotional balance. It includes guided journalling prompts to help users process thoughts and patterns, easy breathing exercises that relax the nervous system, and the evidence-based STOPP technique for grounding during moments of overwhelm or cravings. Each tool is designed to be practical, quick to use, and suitable for people in recovery or anyone managing difficult emotions—offering a small but powerful set of skills that can make daily life feel more manageable.
Long-Term Goals Planning Sheet (1, 3 & 5 Years)
This worksheet is designed to help you look beyond the day-to-day challenges of recovery and build a meaningful long-term vision for your life. It guides you through setting 1-year, 3-year, and 5-year goals across the four key areas that matter most: recovery, personal growth, professional development, and financial stability. By breaking bigger dreams into structured, achievable steps, this sheet helps you stay focused, motivated, and accountable. It’s a practical tool for anyone who wants to rebuild their life with intention, celebrate progress, and create a future that feels genuinely worth working toward.
Circle of Control
This worksheet helps you separate what you can control from what you can’t — a powerful skill in recovery and everyday life. When stress builds or situations feel overwhelming, it’s easy to get caught up in worrying about things outside your influence. The Circle of Control tool guides you to identify which thoughts, actions, and choices are within your power, and which external pressures, people, or outcomes you may need to let go of. By focusing your energy on what you can genuinely change, you create more clarity, calm, and emotional resilience. Use this worksheet whenever you feel stuck, stressed, or unsure where to put your focus.
Relapse Prevention Plan
Our Event Risk Limitation Worksheet is designed to help you plan ahead and reduce risks when attending events where alcohol or other triggers may be present—such as weddings, parties, celebrations, or nights out. This practical worksheet guides you to think through potential challenges, set boundaries, identify support people, and outline safe coping strategies before you arrive. By preparing in advance, you can feel more confident, stay aligned with your recovery goals, and protect your bladder and overall wellbeing. It’s a free, printable resource that you can customise for any event or situation.
Self-Care Tracker — Weekly Reflection Tool
This self-care tracker is designed to help you slow down, check in with yourself, and recognise the small but important steps you take each week to support your wellbeing. It gives you space to notice what went well, what felt difficult, and what you might need more of as you move forward. Whether you’re in recovery, managing bladder symptoms, or simply trying to build healthier habits, this tool encourages gentle accountability and regular reflection. Use it at the end of each week to reconnect with your goals, celebrate progress, and remind yourself that caring for your body and mind is an essential part of healing.
Weekly Planner — Building a Routine in Early Recovery
This hourly weekly planner is designed to help you create structure, stability, and healthy habits during early recovery. When you’re trying to rebuild your life, having a clear routine can make a huge difference — it reduces overwhelm, keeps your days predictable, and gives you a sense of purpose and control. Breaking each day into hourly blocks helps you plan your time intentionally, including meals, rest, appointments, self-care, and positive activities that support healing. Use this planner to bring order to your week, stay focused on your goals, and create a routine that feels manageable and grounding as you move forward in recovery.
Urge Surfing
Our Urge Surfing Worksheet is a practical tool designed to help you manage cravings and uncomfortable urges without acting on them. Inspired by mindfulness-based coping techniques, this worksheet guides you to pause, observe the urge, notice how it rises and falls like a wave, and record what helped you stay grounded. It supports you in understanding your triggers, building resilience, and developing healthier responses during moments of stress or temptation. This free, printable resource can be used anytime you need support staying on track with your recovery and protecting your bladder health.