My Recovery Toolkit

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🧩 The Toolbox (SMART CBT) ​

Recovery is about interrupting automatic reactions with intentional logic. The Tools Hub contains interactive Cognitive Behavioral Therapy (CBT) exercises, adapted from evidence-based models like SMART Recovery and REBT.

Accessing the Tools ​

From the Dashboard, tap the Tools tile in the Bento Grid. This will open the Tools Hub, where you can select an exercise based on your current emotional state.

🔥 The Resentment Burner ​

When to use it: When you are experiencing acute anger, resentment, or a toxic thought loop that you need to physically release.

This tool is a completely ephemeral safe space. Type your resentment onto the physical notebook paper. When you click "Burn", a hardware-accelerated combustion engine literally burns the paper and text into ash.

  • Zero Traces: This tool explicitly bypasses the Vault. No data is ever synced, saved, or stored. Once it burns, it is permanently wiped from your device's memory.

⚖️ Cost Benefit Analysis (CBA) ​

When to use it: When you are experiencing a strong urge to relapse and your brain is telling you "it won't be that bad."

The CBA tool helps you see the big picture by forcing you to list out the short-term and long-term consequences of your actions.

🔄 ABC Coping Tool ​

When to use it: When you are feeling overwhelming anxiety, anger, or resentment and you don't know why.

The ABC model teaches us that events don't cause our feelings; our beliefs about the events cause our feelings. This tool guides you through a sequential flow to challenge those beliefs.

🛡️ D.E.N.T.S. Strategy Tool ​

When to use it: When you are preparing to enter a high-risk situation.

This is a pre-planning safety tool. Fill it out before the urge strikes so you have a concrete action plan ready (Deny, Escape, Neutralize, Tasks, Swap).

🎭 Personify & Disarm ​

When to use it: When you notice a recurring, manipulative internal voice trying to convince you to abandon your recovery.

This tool uses Narrative Therapy to create emotional distance from addiction. Build a "Rogue's Gallery" of your addictive urges, record the lies they tell, and disarm them with the truth.

🎡 Lifestyle Balance (Wheel of Life) ​

When to use it: Weekly or monthly, to check in on your holistic recovery and prevent burnout.

Recovery isn't just about not using; it's about building a life. This tool asks you to rate your satisfaction across 6 categories (Physical, Mental, Relationships, Work, Spiritual, Leisure).

  • The Flat Tire: The interactive radar chart will immediately show you the "shape" of your life. If your career is a 10 but your relationships are a 2, your wheel is lopsided. A bumpy ride creates stress, which makes you vulnerable to relapse.

🌊 Urge Surfer ​

When to use it: When you are in acute crisis, panicking, or physically craving and cannot focus on writing.

A 5-minute interactive grounding timer that uses the 5-4-3-2-1 somatic method to help you regulate your nervous system.

🔒 Privacy & Saving ​

Every time you complete a CBT tool (except the Resentment Burner), click Save to Journal. The app wraps your answers in Zero-Knowledge Encryption and saves them to your Journal History. Tools like Personify and Lifestyle Balance will securely load your previous session so you can update them over time.