STABILIZE

← The Regroup Check-In Course 1 · STABILIZE · Days 1–30 Course 2 · BUILD →

Syllabus

Course Information

Everything a student — or a facilitator — needs before Day 1.

Field	Detail
Course code & title	RGR-101 · STABILIZE — The Foundations of Recovery
Duration & load	30 days · 4 instructional units · ≈ 30 contact hours (≈ 1 hr/day: reading, workshop, journaling, partner/group time)
Format	Instructor-led (one 90-min group session/week, 6–12 participants) OR self-led (three weekly blocks + daily practice with an accountability partner)
Prerequisites	None. A willingness to be honest on paper is the only entry requirement.
Required materials	REBOOT study guides: Understanding & Acknowledging · Journey Map · Management Plan · Treatment Plan · Setting Goals (FOCUS) · FOCUS Framework · Journal Templates — plus a dedicated notebook or the printed journal pages
Instructor of record	Certified FOCUS facilitator (cohorts) or the student + accountability partner (self-led)
Crisis policy	This course is educational, not clinical. In crisis, stop coursework: call/text 988, call SAMHSA 1-800-662-HELP (4357), or 911. Coursework resumes when you're safe.

Learning objectives — by Day 30 the student can:

LO-1 — Describe their addiction pattern honestly in writing — substances/behaviors, frequency, consequences, and warning signs — and locate themselves on the ten-stage recovery journey map.
LO-2 — Produce a one-page treatment-plan snapshot naming professional support, support network, coping practices, and a standing review date, with an emergency-contact card reachable in under one minute.
LO-3 — Draft, score (FOCUS Check ≥ 8), and verbally commit to 1–2 stabilization goals, and explain each of the five FOCUS tests in their own words.
LO-4 — Demonstrate a sustained daily journaling practice — 7 consecutive days minimum — including mood rating, trigger note, gratitude line, and goal log.
LO-5 — Run a complete weekly review: re-score goals, recalibrate anything under 8, and report scores aloud to a partner or group.

Completion & assessment

Component	Weight	Passing standard
Weekly checkpoints (4)	40%	All four checkpoint boxes verified by facilitator or partner
Worksheet portfolio (7 worksheets)	25%	Complete, signed where required, brought to session/call
Daily journal & goal logs	25%	≥ 24 of 30 days logged; final 7 days consecutive
30-Day Gate review	10%	Full FOCUS Check on every active goal + month-in-review reflection
To pass	—	≥ 80% overall and no checkpoint skipped. There are no letter grades — recovery is pass/continue, never fail.

Map

The 30 Days at a Glance

One core task per day. Miss a day? Log it as data and continue — never restart.

Day	Unit	Core task
1	U1	Read U&A guide §1–2 · first journal entry (tonight, any length)
2	U1	Complete Worksheet 1A — Warning-Signs & Consequences Inventory
3	U1	Read Journey Map guide · mark your stage (Worksheet 1B)
4	U1	Exercise 1.1 — The Honest Paragraph
5	U1	Draft Worksheet 1C — My Commitment Statement
6	U1	Session 1 / Partner call · sign & share the statement
7	U1	Checkpoint 1 · rest, journal, mark 7 days
8	U2	Read Management Plan guide §1–3 · journal
9	U2	Exercise 2.1 — Map Your Support (Worksheet 2A rows 1–4)
10	U2	Read Treatment Plan guide · draft plan snapshot (Worksheet 2B)
11	U2	Complete Worksheet 2C — Emergency Contact Card · place it
12	U2	Exercise 2.2 — Book the Appointment
13	U2	Session 2 / Partner call · present your plan snapshot
14	U2	Checkpoint 2 · journal · confirm appointment on calendar
15	U3	Read Setting Goals (FOCUS) guide · journal
16	U3	Read FOCUS Framework §five tests · Exercise 3.1 — Wish vs. Goal
17	U3	Draft Goal 1 in the Goal Builder (Worksheet 3A)
18	U3	Score Goal 1 (Worksheet 3B) · rewrite weakest letter
19	U3	Draft & score Goal 2 (optional) · both goals ≥ 8
20	U3	Session 3 / Partner call · commit goals aloud · set review day
21	U3	Checkpoint 3 · first daily goal logs running
22	U4	Read Journal Templates guide · tonight's page in full format
23	U4	Full journal page + goal logs
24	U4	Full journal page · Exercise 4.1 — The Trigger Margin
25	U4	Full journal page + goal logs
26	U4	Full journal page · midweek partner text with scores
27	U4	Session 4 / Partner call · live group journal entry
28	U4	Full journal page · first complete Weekly Check-In (Worksheet 4A)
29	U4	Full journal page · prep the Gate: gather all worksheets
30	GATE	The 30-Day Gate (final assessment) · celebrate the milestone

Unit 1

Facing It — Days 1–7

Honesty is the foundation everything else stands on.

Unit objectives

Name the problem in writing without minimizing or catastrophizing (LO-1).
Identify personal warning signs and real consequences across health, relationships, work, and money (LO-1).
Locate your current stage on the ten-stage journey map and accept it as a starting point, not a verdict (LO-1).
Write, sign, and share a commitment statement with at least one trusted person.

Session 1 · timed agenda (instructor-led) — self-led students mirror with Read 45 / Workshop 30 / Partner call 30

Min	Segment	Facilitator notes
10	Check-in circle	One win, one hard moment, days count. Model brevity in round one.
10	Scores go-round	No goals yet in Week 1 — members instead name one hope for the course.
25	Teach	Walk U&A guide: denial patterns → warning signs → consequences → the ask. Use the guide's checklist as the spine.
20	Discussion	Prompt: “Which warning sign did you read as someone else's — until it wasn't?” Protect airtime for quiet members.
20	Workshop	Members complete Worksheet 1C (Commitment Statement) and sign. Witness signatures optional but encouraged.
5	Commit & close	Each member reads one sentence of their statement aloud. Close with the week's goal.

Exercise 1.1

The Honest Paragraph· 30–40 min, solo, pen on paper

Purpose — Denial survives in vagueness; this exercise removes the vagueness. You will write one paragraph that states the problem plainly — evidence, not judgment.

Step 1. Set a timer for 10 minutes. In your journal, answer only with facts: What do I use or do? How often, honestly? What has it cost me this year — in money, hours, trust, health?

Step 2. Read what you wrote. Circle every softening word (“sometimes,” “not that bad,” “only”). Rewrite the paragraph once, deleting every circled word.

Step 3. Read the rewrite aloud to yourself, alone, once. Notice — in one margin note — what it felt like to hear it.

Step 4. Date it and leave it in the journal. You will reread it at the 30-Day Gate and again at Day 90.

Deliverable — One dated, softener-free paragraph in your journal — the baseline every later review measures against.

WS 1A

Warning-Signs & Consequences Inventory

From the Understanding & Acknowledging study guide — check what's true, then name the cost.

Check every warning sign present in the last 90 days:

☐ Using more, or longer, than intended
☐ Failed attempts to cut down or stop
☐ Cravings that interrupt the day
☐ Neglecting work, school, or family obligations
☐ Continuing despite relationship damage
☐ Giving up activities that used to matter
☐ Using in risky situations
☐ Tolerance — needing more for the same effect
☐ Withdrawal symptoms when stopping
☐ Hiding or lying about use

The three consequences that matter most to me:

WS 1B

Where Am I Today?

Locate yourself on the ten-stage recovery journey map — a starting point, not a verdict.

Circle your current stage:

1 Denial · 2 Awareness · 3 Contemplation · 4 Decision · 5 Action · 6 Early Recovery · 7 Maintenance · 8 Setback (data!) · 9 Rebuilding · 10 Thriving

What tells me I'm at this stage:

The stage I'm working toward this month:

One thing that would move me one stage:

WS 1C

My Commitment Statement

Written in your own hand, signed, and shared aloud with one trusted person before Day 7.

I, , acknowledge that

I am committing to this recovery because:

The first person I will share this with:

Signed: Date:

Unit 1 homework & checkpoint

Homework	Est. time	Due
Read: Understanding & Acknowledging (full) + Journey Map (full)	90 min across the week	Day 6
Exercise 1.1 — The Honest Paragraph	40 min	Day 4
Worksheets 1A, 1B, 1C complete; 1C signed and shared aloud	60 min	Day 6
Journal daily — any length counts this week	10 min/day	Every day

CHECKPOINT 1 ☐ Commitment statement signed and shared · journey-map stage marked · 7 journal entries (any length) · Honest Paragraph dated in journal.

Unit 2

The Plan — Days 8–14

A crisis is the wrong time to start planning.

Unit objectives

Inventory your current support — professional, personal, peer — and identify the gaps (LO-2).
Draft a one-page treatment-plan snapshot: medical/detox status, therapy, support cadence, coping practices, review date (LO-2).
Build an emergency-contact card reachable in under one minute, and place it (LO-2).
Engage professional support: book or confirm one appointment this week.

Session 2 · timed agenda

Min	Segment	Facilitator notes
10	Check-in circle	One win, one hard moment, days count.
10	Scores go-round	Members report journal-day counts from Week 1.
25	Teach	Walk the Management Plan steps, then the Treatment Plan components. Emphasize: a plan you can't reach in a crisis isn't a plan.
20	Discussion	Prompt: “Who is actually in your corner today — and who do you keep meaning to call?”
20	Workshop	Complete Worksheet 2B (Plan Snapshot) and 2C (Emergency Card). Facilitator circulates and pressure-tests reachability.
5	Commit & close	Each member names the appointment they will book by Day 12.

Exercise 2.1

Map Your Support· 25 min, solo, then 10 min with partner

Purpose — Support that isn't named is support that doesn't get called. This exercise turns 'people who care about me' into a working roster.

Step 1. List every person who knows about your recovery, one per row of Worksheet 2A. For each: name, role (family / friend / peer / professional), and what you'd actually call them for.

Step 2. Mark each row: G (green — call anytime), Y (yellow — daytime/planned only), R (red — cares, but not safe for crisis moments).

Step 3. Count your greens. If you have fewer than two, your Week 2 extra becomes recruiting one — a sponsor, a peer-group member, a family member you brief this week.

Step 4. Read the roster to your accountability partner on the weekly call; ask them what they'd add or challenge.

Deliverable — Worksheet 2A complete with at least two green-rated contacts — the roster your emergency card draws from.

WS 2A

Support Network Roster

Name, role, what you'd call them for, and a G / Y / R reachability rating.

Name	Role	I'd call them for…	G/Y/R

WS 2B

My Treatment Plan — Snapshot

One page, five boxes — the plan you can actually run this month.

Medical / detox status & needs:

Therapy / counseling (who, cadence):

Support network & meetings (what, when):

Daily coping practices I commit to:

Standing weekly review day & time:

Monthly clinical / professional review date:

WS 2C

Emergency Contact Card

Complete, then photograph it and place the original where you can reach it in under one minute.

Who	Name	Number
Crisis line	988 Suicide & Crisis Lifeline	call or text 988
Helpline	SAMHSA National Helpline	1-800-662-HELP (4357)
My green contact #1
My green contact #2
My professional
Emergencies	—	911

Where the original lives:

Unit 2 homework & checkpoint

Homework	Est. time	Due
Read: Management Plan (full) + Treatment Plan (full)	90 min across the week	Day 13
Exercise 2.1 — Map Your Support + partner read-through	35 min	Day 9
Worksheets 2A, 2B, 2C complete; card placed & photographed	60 min	Day 13
Exercise 2.2 — Book the Appointment: book or confirm one professional appointment (doctor, therapist, counselor); write date/time in the journal	20 min	Day 12
Journal daily — add a one-line mood rating (1–10) this week	10 min/day	Every day

CHECKPOINT 2 ☐ Plan snapshot complete · emergency card placed and reachable in under a minute · one professional appointment on the calendar · 14 journal days.

Unit 3

Goals That Hold — Days 15–21

Wishes fail. FOCUS goals hold.

Unit objectives

Explain each of the five FOCUS tests in your own words, with one example each (LO-3).
Draft 1–2 stabilization goals in the Goal Builder — one line per letter (LO-3).
Score each goal with the FOCUS Check and rewrite until every goal reaches 8+ (LO-3, LO-5).
Commit each goal aloud to your group or partner, and set the standing weekly review day.

Session 3 · timed agenda

Min	Segment	Facilitator notes
10	Check-in circle	One win, one hard moment, days count.
10	Scores go-round	Members report appointment status and journal streaks.
25	Teach	The five tests, one at a time, each with a bad-goal → rewritten-goal example. Then the FOCUS Check rubric: 8–10 commit · 5–7 rewrite · 0–4 rethink.
20	Discussion	Prompt: “Bring one goal you've failed before. Which letter did it fail?” Normalize — most old goals fail C (calibration).
20	Workshop	Run the Goal Builder live for every member's Goal 1; score in pairs; rewrite weakest letters on the spot.
5	Commit & close	Every member commits their goal(s) aloud, with the review day named.

Exercise 3.1

Wish vs. Goal· 20 min, solo

Purpose — Trains the five-test reflex before you draft real goals — by autopsying a goal that already failed.

Step 1. Write down, verbatim, one recovery-related goal you have set and abandoned before (“I'll cut back,” “I'll get healthy”).

Step 2. Run it through the five tests, scoring each 0–2 in the margin. Be merciless — this goal already failed; the scores explain why.

Step 3. Identify the two lowest letters. In one sentence each, write what the goal would have needed to pass them.

Step 4. Rewrite the goal so all five letters pass. Compare the before and after aloud on your partner call.

Deliverable — One autopsied goal with before/after versions — proof you can feel the difference between a wish and a FOCUS goal.

WS 3A

FOCUS Goal Builder

One line per letter. If a line is hard to write, that letter is telling you something.

Goal 1

F — The one change:

O — Observed & recorded by:

C — Sized to this week because:

U — Serves my recovery/values by:

S — Timeline & review date:

Goal 2 (optional — max 2 in STABILIZE)

F — The one change:

O — Observed & recorded by:

C — Sized to this week because:

U — Serves my recovery/values by:

S — Timeline & review date:

WS 3B

FOCUS Check Scorecard

Score each test 0 · 1 · 2. Total 8–10 commit · 5–7 rewrite the weakest letter · 0–4 rethink with support.

Test — score 0 · 1 · 2	Goal 1	Goal 2
F — Focused: exactly one thing?
O — Observable: could someone verify it?
C — Calibrated: doable as I am today?
U — Unified: serves who I'm becoming?
S — Scheduled: timeline + review date?
TOTAL ( /10 )

Weakest letter & my rewrite:

Unit 3 homework & checkpoint

Homework	Est. time	Due
Read: Setting Goals (FOCUS) full + FOCUS Framework (five tests & Cycle sections)	90 min across the week	Day 19
Exercise 3.1 — Wish vs. Goal, with partner debrief	30 min	Day 16
Worksheets 3A + 3B: 1–2 goals drafted, scored, rewritten to 8+	60 min	Day 19
Commit goals aloud (session or call) and set the standing weekly review day	in session	Day 20
Begin daily goal logs — one observable entry per goal per day, in the journal	5 min/day	Day 21 →

CHECKPOINT 3 ☐ 1–2 goals scored 8+ · goals committed aloud · weekly review day on the calendar · daily goal logging started · 21 journal days.

Unit 4

The Daily Habit — Days 22–30

The journal is where recovery becomes visible.

Unit objectives

Complete seven consecutive full-format journal days: mood, triggers, gratitude, goal logs (LO-4).
Run your first complete Weekly Check-In: re-score goals, recalibrate anything under 8 (LO-5).
Identify at least one personal trigger pattern from the month's journal margin (feeds Course 2 · BUILD).
Pass the 30-Day Gate and mark the 1-month milestone — deliberately.

Session 4 · timed agenda

Min	Segment	Facilitator notes
10	Check-in circle	One win, one hard moment, days count.
10	Scores go-round	First full FOCUS-score reports — applaud honest 5s as much as 9s.
25	Teach	Walk the journal template: mood scale, trigger note, gratitude, goal log, and the weekly check-in page. The pitch: 30 honest seconds beats 3 perfect paragraphs.
20	Discussion	Prompt: “Read one line from any journal day this month you're willing to share.” Voluntary; model it yourself first.
20	Workshop	The group writes tonight's entry together, live, in silence, then runs the weekly check-in on their own goals.
5	Commit & close	Members name their Gate day and their celebration plan.

Exercise 4.1

The Trigger Margin· 15 min, solo, mid-week

Purpose — Your journal has been quietly collecting trigger data all month. This exercise surfaces it — and hands Course 2 its starting map.

Step 1. Reread every journal entry from Day 1 to today. In the margin, mark a small ▲ beside every entry where a craving, trigger, or hard moment appears.

Step 2. On a fresh page, list every ▲ moment with three columns: what happened before · what I felt · what I did.

Step 3. Circle any pattern that appears twice or more — a time of day, a person, a feeling, a place.

Step 4. Write one sentence: “My most repeated trigger this month was ______.” Bring it to Session 4 and to Course 2, Week 2.

Deliverable — A one-page trigger inventory extracted from your own month — the seed document for BUILD's trigger-mapping week.

WS 4A

Weekly Check-In & Review

Run on your review day, every week, from now on. This page is the FOCUS Cycle in miniature.

Week of:

Goal	Days logged ( /7 )	FOCUS re-score ( /10 )	Keep / recalibrate
1.
2.

Biggest win this week:

Hardest moment & what I did:

If recalibrating — the rewritten letter:

Shared with (partner / group / clinician):

WS 4B

The 30-Day Gate — Final Review

Complete on Day 30 with your partner, group, or facilitator. The Gate is where the course becomes yours.

☐ Full FOCUS Check run on every active goal — anything under 8 recalibrated
☐ Journal reviewed: my Trigger Margin inventory is complete (Exercise 4.1)
☐ Emergency card current · professional support engaged · review day standing
☐ Commitment statement reread — and compared with the Honest Paragraph from Day 4
☐ 1-month milestone marked on the tracker — and celebrated deliberately

What I know on Day 30 that I didn't on Day 1:

My readiness for BUILD (goals logging daily · journal habit real · plan complete): YES / NOT YET, because

Student signature: Facilitator / partner:

Final

The Reflection — Your First Month, in Writing

The college-course capstone: one page, three prompts, no grades.

On Day 30, after the Gate, write one page (250–400 words) responding to all three prompts. Read it to your partner, group, or facilitator. It is not graded; it is witnessed.

Prompt 1 — Reread your Honest Paragraph from Day 4. What has changed in how you would write it today — in facts, or in tone?
Prompt 2 — Which single tool from this month — the statement, the plan, the goals, or the journal — held you up most, and on which specific day?
Prompt 3 — BUILD adds people, triggers, and cravings to the system. What are you most ready for — and most nervous about?

Workbook

The 30-Day Workbook

One entry per day. Write in the book — that's what it's for. Miss a day? Log it as data and keep going.

How to use it — each day has today's task, two questions to answer in writing, and the daily log strip. From Day 17 onward, also log every FOCUS goal daily. Ten honest minutes is a complete day.

Course 1 · STABILIZE — Complete

One week at a time. One goal at a time. One honest page a day.

Next: Course 2 · BUILD (Days 31–60) — your people, your triggers, your cravings, your habits.

Type directly into any line, blank, or table cell on this page — click checkboxes and checkpoints to tick them. Print opens your printer dialog: choose “Save as PDF” there to keep the complete filled-in workbook (attach that PDF to an email for the full record). Email opens your mail app with a progress summary pre-filled; you choose who receives it. Your answers stay on this page only until you close or reload it — they are never sent anywhere otherwise.

The Detailed Curriculum & Workbook

Course Information

The 30 Days at a Glance

Facing It — Days 1–7

The Plan — Days 8–14

Goals That Hold — Days 15–21

The Daily Habit — Days 22–30

The Reflection — Your First Month, in Writing

The 30-Day Workbook

Ally