Est. Tampa · MMXXVI Vol. I / No. 002

THE PROOF

The Timeline A field guide for the woman on day one MMXXVI
Field Guide No. 002 —Five check-ins for your own experience— 5 Checkpoints · 30 Days

•Filed Under·The Timeline

30 days off. What do you notice?

When the calendar is full and the evening pour feels automatic, it can be hard to tell what you actually want from either.

If you're choosing time without alcohol, use these check-ins to notice your own experience. The dates are reminders to reflect. They don't predict how your body, mood or life will change.

Write down what feels different, what hasn't changed and where you need support. You don't have to arrive at a permanent decision on day 30.

The One Line
What has changed, and what still needs my attention?

— From The Timeline

The Proof · Stay in touch

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    Day 03·The familiar hour

    What is the evening asking for?

    The cue

    When did you start thinking about a drink? What was happening just before?

    The need

    Were you looking for rest, company, a reward or something else?

    The plan

    What could make that hour easier tomorrow?

    Support

    Who could you contact without having to pretend everything is fine?

    You can ask for help before the evening gets difficult.

    Day 07·The first check-in

    What did this week actually feel like?

    Mornings

    What did you notice when you woke up?

    Evenings

    Which evening felt hardest, and what helped?

    What stayed

    What is still difficult even without the drink?

    Your choice

    What would you like to keep or change next week?

    A difficult week does not mean you failed.

    Day 14·The pattern

    What keeps coming up?

    Routine

    Which situations make the choice feel automatic?

    Space

    Have you made room for anything you used to put off?

    Relationships

    Where do you feel supported, and where do you feel pressure?

    Help

    Is there a question you want to bring to a professional or trusted person?

    Notice the pattern before making a rule for yourself.

    Day 21·The wider question

    What needs attention beyond the drink?

    The calendar

    Is there anything you keep saying yes to when you want to say no?

    Rest

    What would a real break look like this week?

    Identity

    Which part of you has been getting the least room?

    A next step

    Choose one realistic action you can take before the next check-in.

    You are allowed to want something different in a life you worked hard to build.

    Day 30·The review

    What do you want to carry forward?

    What helped

    Which choices felt useful enough to repeat?

    What did not

    What needs a different approach or more support?

    What you want

    Has your answer changed since the first week?

    The next choice

    What feels realistic now? You can discuss it with someone who can help.

    You do not need to make a forever promise today.

    The wider question

    What still needs your attention?

    A break from alcohol can leave you with questions about the rest of your life. Give those questions room, too.

    Save this page or print it from your browser. Your notes can stay private. If you want to explore your relationship with drinking first, the free Reassessment is here.

    — Lo Welch

    Founder·The Proof

    Featured on Recovery.com, The Sober New Yorker Podcast, Creative Sobriety Podcast, and Sober Life Rocks Podcast.

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