Holistic Recovery Self-Assessment Workbook
Title: Holistic Recovery Self-Assessment Workbook
Introduction: Recovery is a journey of self-discovery and growth. This workbook will help you assess where you are in your holistic recovery journey and provide actionable steps to strengthen your mind, body, and spirit. Use these exercises to reflect, identify areas for improvement, and create a personalized plan for ongoing progress.
Part 1: Self-Assessment Quiz
Rate yourself on a scale of 1 (Rarely) to 5 (Always):
Physical Wellness:
I eat a balanced, nutritious diet most days.
I stay hydrated throughout the day.
I exercise or move my body regularly.
I get at least 7-8 hours of sleep each night.
Emotional Wellness:
I can identify and express my emotions in a healthy way.
I have strategies to manage stress and anxiety.
I practice self-compassion and forgiveness.
Mental Wellness:
I challenge negative thoughts and focus on positive outcomes.
I spend time learning and growing intellectually.
I feel mentally clear and focused most of the time.
Spiritual Wellness:
I feel connected to a higher purpose or sense of meaning.
I practice mindfulness, meditation, or prayer.
I feel at peace with myself and others.
Social Wellness:
I have supportive and healthy relationships.
I communicate openly and honestly with others.
I set and maintain healthy boundaries.
Scoring:
60-75: You’re thriving! Keep up the great work.
45-59: You’re doing well, but there’s room for growth.
Below 45: Let’s focus on some key areas to strengthen your recovery.
Part 2: Reflection Prompts
Answer these prompts to dive deeper into your recovery journey:
What areas of the self-assessment did I score the highest in? How can I maintain this momentum?
What areas need the most attention? What small steps can I take to improve?
What does holistic recovery mean to me, and how do I want it to shape my life?
What brings me joy and helps me feel grounded?
What are three things I can do this week to support my holistic recovery?
Part 3: Actionable Steps for Improvement
Based on your self-assessment, try incorporating these simple habits into your daily routine:
Physical Wellness:
Plan meals with whole, nutrient-dense foods.
Set a reminder to drink water every hour.
Commit to 10 minutes of movement daily (walking, stretching, or yoga).
Emotional Wellness:
Start a gratitude journal, listing three things you’re thankful for each day.
Practice deep breathing exercises to manage stress.
Schedule regular “me-time” to recharge.
Mental Wellness:
Limit screen time and incorporate breaks for mental clarity.
Read a book or listen to a podcast that inspires you.
Write down one positive affirmation to repeat daily.
Spiritual Wellness:
Spend five minutes each morning in silence or meditation.
Engage in activities that make you feel connected (e.g., nature walks, journaling).
Reflect on your purpose and what brings meaning to your life.
Social Wellness:
Reach out to a trusted friend or mentor for support.
Practice saying “no” to protect your boundaries.
Join a recovery or support group to foster connection.
Part 4: Creating Your Personal Growth Plan
Use the template below to outline your plan for the next month:
Goal Setting:
Physical Goal: (e.g., “Exercise 3 times a week”)
Emotional Goal: (e.g., “Practice gratitude journaling daily”)
Mental Goal: (e.g., “Read one self-help book”)
Spiritual Goal: (e.g., “Meditate for 10 minutes every morning”)
Social Goal: (e.g., “Connect with one friend each week”)
Weekly Check-In Questions:
What progress have I made toward my goals?
What challenges did I face, and how did I overcome them?
What’s one thing I’m proud of this week?
What’s one thing I’d like to improve next week?
Conclusion: This workbook is your guide to discovering and strengthening your holistic recovery. Remember, recovery is not about perfection—it’s about progress. Keep taking small, intentional steps, and celebrate every milestone along the way.
Next Steps:
Complete this workbook and revisit it monthly to track your growth.
Subscribe to my Substack for more holistic recovery resources.
Follow me on TikTok for daily tips and motivation.
Check out my books The 12-Step Dance to Recovery and Breathe and Release for more in-depth guidance.