Free Sober Routine Planner
A free, one-page sober routine planner you can print and reuse. No signup or email required.
Give the next day a few dependable points: a small action after waking, a plan for a difficult stretch, one point of connection, and a way to wind down. You do not need to fill every hour.
Download the daily sober routine planner (PDF, one page)
Print the worksheet and write on it, or copy the prompts below into your own notebook or notes app. The PDF is a writing worksheet, not a fillable form. There is nothing to submit here.
How to use the planner
- Start with what is already happening. Write the date and your existing responsibilities: work, appointments, caring for someone, or travel.
- Choose cues you can recognize. “After I brush my teeth” or “before I leave work” may be easier to use than an exact time. If you work nights, “morning” can mean when you wake up.
- Make each action small and specific. “Text one trusted person after lunch” gives you a clearer next step than “stay connected.” Use the support and care plans you already have.
- Leave a smaller version for a difficult day. Choose one basic need and one source of support. Move optional tasks to another day.
- Review what helped. A missed step is information for tomorrow’s plan, not a reason to abandon the whole routine.
Copy this daily routine template
Date:
Today already includes:
1. After I wake up
My cue + one small action:
Example: After brushing my teeth, I will eat breakfast.
2. Before a difficult part of the day
When or where might I need support?
What will I do, or who will I contact?
3. One point of connection
Person, group, or professional support:
When I will reach out:
4. Before my main sleep
One way to wind down or make the next day easier:
If today gets hard
One basic need to care for:
One support I can use:
One next action:
At the end of the day
What helped?
What will I adjust?
Need an example before you start?
Read how to build a sober routine, with a sample daily schedule. If the difficult stretch is the transition home, use our plan for the first hour after work. For a wider view, try the weekly sobriety reset.
A next step when you want more structure
Give your daily plan somewhere to grow.
Keep using this planner for free. If you want an organized path beyond a single day, Founders Membership adds a fuller First Session, 28 self-paced sessions, 12 decision field guides, and a Saturday reflection.
See what membership includes — $12/month
Billed monthly until cancelled. Cancel future renewals anytime. Private and self-paced.
This is an educational planning tool, not treatment or a detox plan. Use it alongside your existing recovery support.