4-Point Program by Smart Recovery
Explore the SMART Recovery 4-Point toolkit from our 4-Point Program to find worksheets with handy guides on how to use them.
At SMART Recovery Australia, we understand that the journey to overcoming addiction and achieving lasting recovery can be challenging. That's why we're proud to introduce our comprehensive 4-Point Program Toolkit, designed to empower individuals with the resources and support they need to take control of their lives and thrive. Access them for free below, and scroll to the bottom of the page to read more about our 4-Point Program, and how to access our 4-Point Meetings.
- All
- Build and maintain motivation
- Cope with urges
- Problem solving
- LifeStyle balance
- Worksheet
The ABC's
2023-09-19 00:00:00The ABC Model is a good way of understanding how we can help change our feelings and behaviour by challenging our thinking.
- Worksheet
Change Plan
2023-09-17 00:00:00The change plan worksheet captures and organizes essential elements of a plan, including desired changes, reasons, steps, helpers, success indicators, and obstacles.
- Tool
Coping With Urges
2023-09-25 00:00:00Recording and analyzing urges through a log empowers individuals in recovery to gain awareness, identify patterns, anticipate triggers, and develop strategies to manage and overcome them.
- Tool
Cost Benefit Analysis (CBA)
Performing a cost benefit analysis (CBA) helps individuals weigh the positives and negatives of a behavior, facilitating motivation, decision-making, and progression from precontemplation to the contemplation and preparation stage of change.
- Tool
Disrupting Unhelpful Thinking
Disrupting involves challenging and testing our thoughts to gain a more accurate perspective, enabling informed decision-making rather than impulsive reactions.
- Checklist
Enjoyable Activities Checklist
This worksheet prompts the consideration and active planning of pleasurable and meaningful activities, including past and present interests, activities to discontinue, and new experiences to explore.
- Worksheet
Practicing Self Acceptance
People struggling with behaviours of concern often feel a great deal of shame, self-blame and guilt. They may judge themselves harshly and beat themselves up about their behaviour.
- Tool
Lifestyle Balance Pie
The lifestyle balance pie helps us to visually map out which areas of life are important to us and which areas need greater attention.
- Worksheet
Enjoyable Life Worksheet
Sometimes we find it difficult to think of things we would like to do more of. The following checklist includes ideas and inspiration
- Tool
Weekly Planner
Once you have set some specific goals and broken them down into smaller, specific steps, the weekly planner can be useful for keeping these goals on track and ensuring that you are taking active steps towards achieving them.
- Tool
Setting SMART Goals
It’s important to make sure goals are SMART: Specific, Measurable, Achievable, Realistic and Timed.
- Tool
Lifestyle Audit
When we slow down on a behaviour of concern, it can leave a gaping hole in our lives. Often, we find that we have a lot more free time, which used to be filled with activities related to our old behaviour. Also, we may no longer associate with the same group of friends.
- Tool
Problem Solving
This tool helps us to first define the problem, including when it usually happens, who else is involved, what happened and the associated thoughts and feelings
- Worksheet
Unhelpful Thinking Styles
Psychologists have identified a number of typical unhelpful thinking styles. Familiarising yourself with them can help you recognise them quickly so you can challenge them and reframe them as more helpful or balanced thoughts.
- Tool
Refusal Skills
When others invite us to engage in a behaviour of concern, this can be one of the most difficult triggers to resist. It's a very common stumbling block on the path to change. Being prepared in advance for these situations and developing refusal skills can increase the chance of successfully avoiding a slip-up.
- Tool
Urge Log
An awareness and understanding of urges is crucial to recovery. One way to understand urges is by recording them. After a few entries, participants may notice patterns and similarities about their urges. The log then becomes a road map that will help them to anticipate situations and emotions that may trigger urges and plan ways to avoid recognized triggers or distract themselves from the urge until it passes.
- Tool
Maintaining Motivation
The maintaining motivation worksheet encourages us to remind ourselves why we wanted to make our change. It asks us to think about how far we’ve come and how the changes we’ve made have impacted our life.
- Tool
Rating Scale
Sometimes participants may lack the confidence to make a change, even though changing is important to them. When considering a participant’s readiness to change, it can be helpful to weigh up not only how important it is to them, but also how confident they feel about being able to achieve the change they want.
FAQs about the SMART Recovery 4-Point Program
FAQs about the SMART Recovery 4-Point Program
The SMART Recovery 4-Point Program is a science-based approach to addiction recovery that emphasizes self-empowerment and evidence-based techniques. It provides individuals with practical tools and strategies to address addictive behaviors and build a fulfilling life free from substances.
How does the SMART Recovery 4-Point Program differ from other recovery programs?
Unlike traditional 12-step programs, the SMART Recovery 4-Point Program is not based on a spiritual or religious framework. Instead, it focuses on cognitive-behavioural and motivational techniques supported by scientific research. Additionally, SMART Recovery encourages self-directed change and does not require individuals to admit powerlessness over their addiction.
What are the four points of the SMART Recovery program?
The four points of the SMART Recovery program are: Building and Maintaining Motivation, Coping with Urges, Managing Thoughts, Feelings, and Behaviours, and Living a Balanced Life. Each point addresses different aspects of addiction recovery and provides individuals with practical skills and strategies to support their journey.
Who can benefit from the SMART Recovery 4-Point Program?
The SMART Recovery 4-Point Program is designed for anyone struggling with addictive behaviours, including substance use disorders, gambling addiction, and compulsive behaviours. It is suitable for individuals of all ages and backgrounds who are motivated to change and are seeking a science-based approach to recovery.
Do I need to attend meetings to participate in the SMART Recovery program?
While attending SMART Recovery meetings can be beneficial for many individuals, participation in meetings is not required to engage with the program. The SMART Recovery 4-Point Program offers a range of resources and tools that individuals can access independently, including online meetings, forums, and self-help materials.
Is the SMART Recovery program compatible with other forms of treatment?
Yes, the SMART Recovery program is compatible with other forms of treatment, including therapy, medication-assisted treatment, and support groups. Many individuals choose to supplement their existing treatment with SMART Recovery techniques to enhance their recovery journey and build additional support networks.
How can I get started with the SMART Recovery 4-Point Program?
Getting started with the SMART Recovery program is easy! Simply visit our website to access a wealth of resources, including online meetings, worksheets, articles, and self-help tools. You can also connect with our supportive community of peers who are on similar journeys to recovery.
What resources are included in the SMART Recovery 4-Point Program toolkit?
The toolkit includes a variety of resources such as workbooks, worksheets, online tools, and access to support groups. These resources are designed to help participants apply the principles of the 4-Point Program in their daily lives.
How can the toolkit help with Building and Maintaining Motivation?
The toolkit provides exercises and activities that help individuals identify their reasons for change, set achievable goals, and maintain their motivation over time. It includes tools for self-assessment, planning, and tracking progress.
What strategies does the toolkit offer for Coping with Urges?
The toolkit offers practical techniques for managing and reducing urges, such as mindfulness practices, cognitive-behavioural strategies, and distraction techniques. It also includes exercises to help individuals understand the triggers for their urges and develop personalised coping strategies.
How does the toolkit address Managing Thoughts, Feelings, and Behaviours?
The toolkit includes cognitive-behavioural tools that help individuals identify and challenge unhelpful thoughts, manage their emotions, and change their behaviours. It provides worksheets for tracking thought patterns, practicing new behaviours, and developing healthier responses to stress.
What resources are available for Living a Balanced Life?
The toolkit provides resources for creating a balanced lifestyle, including tools for time management, goal setting, and developing healthy habits. It also offers guidance on building supportive relationships and finding meaningful activities to enhance overall well-being.
Are there online resources included in the toolkit?
Yes, the toolkit includes access to online resources such as webinars, virtual support meetings, and forums where participants can connect with others in recovery. These online tools provide additional support and learning opportunities.
Can the toolkit be used independently, or is professional guidance required?
Is the toolkit suitable for all types of addiction?
Yes, the SMART Recovery 4-Point Program and its toolkit are designed to help individuals recover from a wide range of addictive behaviours, including substance use disorders and behavioural addictions. The tools and techniques are adaptable to different types of addiction.
How often should I use the toolkit to see results?
Consistency is key to recovery. It is recommended to use the toolkit regularly and integrate the exercises and activities into your daily routine. The frequency of use will depend on individual needs and progress.
Can I join a support group if I’m using the toolkit?
Absolutely. Joining a SMART Recovery support group can provide additional motivation, encouragement, and accountability. Support groups are a great way to connect with others who are also working through the program and share experiences and strategies.