Daily recovery check-in
Notice feelings, urges and what you need, then choose one manageable next step.
Download PDFFree · Fillable · Printable · 1 page
Renew & RecoverAddiction & mental health supportR&R resources
Useful tools. Clear explanations. Your own pace.
Our digital courses and downloadable resources are designed to help you understand the patterns beneath addiction and mental health, reflect on your own experiences and begin making practical changes, wherever you are.
Free downloads
A little space to reflect
Use whichever sheet feels helpful. Type into the boxes or print a copy and write by hand.
On a phone or tablet, download the PDF and open it in an app that supports fillable forms. Save your completed copy privately. These sheets are for your own reflection and are not sent to R&R.
Recovery
Understanding triggers and urges
Explore an experience with curiosity and consider what could help next time.
Download PDFFree · Fillable · Printable · 1 pageMy recovery support plan
Recognise early signs of difficulty and keep your support options close.
Download PDFFree · Fillable · Printable · 1 pageMental health
Daily wellbeing check-in
Make space for your feelings, energy and needs, with one kind step for today.
Download PDFFree · Fillable · Printable · 1 pageMaking space for worries
Explore one worry, notice facts and predictions, and consider what you can influence.
Download PDFFree · Fillable · Printable · 1 pageMy plan for difficult days
Make demands more manageable and identify comfort, connection and support.
Download PDFFree · Fillable · Printable · 1 pageThese resources complement personal support. They do not replace counselling or medical care.
Self-paced online course
Understanding Triggers
Learn how triggers develop, what happens between a trigger and a reaction, and how creating a pause can open up more helpful choices.
- Clear, accessible learning sections
- Real-life scenarios and short videos
- Guided reflection activities
- Knowledge checks and a final assessment
- Downloadable certificate on completion
This course is educational and reflective. It is not a replacement for counselling, medical care or crisis support.
Printable and fillable journal
The Abstinence Recovery Journal
A practical recovery journal to help you reflect, recognise patterns, track your progress and build routines that support abstinence.
- Structured recovery reflections
- Practical tools and activities
- Space to notice patterns and progress
- Designed to support ongoing recovery
- Available as a digital download
This journal is a self-help resource. It is not a replacement for counselling, medical care or crisis support.
Free digital recovery tool
R&R Abstinence Counter
A private, easy-to-use counter that helps you recognise your progress, prepare for difficult moments and keep practical recovery support close at hand.
- Live abstinence counter and recovery milestones
- Urge timer and HALT check
- Personal recovery plan and support contact
- Daily check-ins, reflections and savings goal
- Can be installed on your phone and used offline
Your information is saved privately on your device. This tool does not replace counselling, medical care or emergency support.
Other support
More places to turn
Find listening services, mental health information and NHS talking therapies, including support in Hertfordshire.
Explore other supportSupport that fits around you
Come back whenever you need to.
Work through the courses and resources in your own time, pause when you need to and return to them as your understanding grows.