The Recovery Workbook, Journal, & Tracker

A 4-part digital recovery bundle with a guide, journal, 12-month tracker, and 30-day check-in for showing up for yourself one day at a time.

I created this bundle because I know that recovery can feel lonely and incredibly hard. It’s a journey of unlearning and relearning, of choosing self-care when self-destruction feels easier, and of showing up for yourself one single day at a time.

This collection isn't a magic fix, but provides some resources to help you check in with yourself, understand what's underneath the struggle, and see just how far you've come. Whether you're navigating substance use, disordered eating, self-harm, or any other pattern that has caused you harm, these pages were made with you in mind. 

The Recovery Guide

• Identify Your Biggest Struggles: An opening exercise to help you name what you're dealing with most, whether that's managing urges, fear of failure, or something else. From there, you go deeper into whichever one feels biggest right now.
• The "Urge Scale" Tool: A 5-level scale to help you name, track, and see the patterns of your cravings or urges with journaling prompts for each level.
• Self-Care for Recovery: Self-care tips that recognize what taking care of yourself looks like in recovery, which often looks different from the bubble-bath version of self-care most resources push.
• Your Recovery Support Plan: A one-page plan to map out personal triggers, best coping strategies, and your support system for tough days.
• Repair And Reconnection Worksheet: A non-judgmental space to reflect on relationships or life areas that may have been strained and explore what repairing that might look like.

The Recovery Journal

A collection of over 50+ prompts for when you need to dig a little deeper.

7 Guided Sections: Explore your story with focused chapters, including "The Journey So Far," "Self-Awareness & Triggers," "Your Support System," "Coping Skills," "Growth & Healing," and "Looking Forward to the Future."

12-Month Recovery Tracker

• Monthly Goal Setting: Each month begins with a page to set intentions and choose your recovery focus areas, like boundaries, coping skills, or self-talk.
• Monthly Check-In: End each month with a reflection page to acknowledge your wins, what you've learned, and how you made yourself proud.
• Track Your Urges & Wins: Includes a daily urge scale, a space to note triggers, coping skills used, and a spot to write down your recovery wins, no matter how small.

30-Day Recovery Tracker

A simple, one-page-per-day tracker to use every day for a month. Includes a daily urge scale, space to note triggers, coping skills you used, and a spot to write down your wins, no matter how small.

Four Separate PDF Files: The Recovery Guide (26 pages), The Recovery Journal (21 pages), 12-Month Recovery Tracker (25 pages), and 30-Day Recovery Tracker (31 pages).

• All files come in full-color and black-and-white versions.

 • Letter size (8.5 × 11 inches).

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📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files.

🖨️ You can fill it in digitally using Adobe Reader, Xodo, or GoodNotes, or print it from home or at a print shop like Staples, FedEx, or UPS, whichever works best for you.

🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. Private Practice License Here.

🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible!

🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded.