Sobriety Journaling The Complete Guide

Sobriety Journaling: The Complete Guide

If there is one thing that a lot of people struggle with then it’s staying sober. According to recent statistics, almost 15 million people in the US alone struggle with alcohol addiction. However, the good thing is that there is a way out of this. One of the best ways to overcome this addiction is through journaling.

While journaling sounds like something that people do as a hobby, it has a lot of power that you can harness to help you out of a number of situations including addiction. Journaling has certain healing properties that can even help the alcoholics to recover and completely heal from the problems. Although it’s a journey, when done well it’s one of the best things that you can ever do. Continue reading to learn more about sobriety journaling.

What is Sobriety Journaling?

Sobriety journaling is form of journaling that can help you be mindful of your alcohol/drugs indulgence and help you in your recovery process. Although it’s a simple method it provides a way through which you can track down your thoughts and express your feelings while in the process of recovery.

Since it’s a way of clearing your mind you can use it to greatly minimize your stress and deeply think about the things that drive you to drinking. The whole idea of sobriety journaling is to allow your subconscious mind to work in a creative way so that it can help in the process of healing. The good about it is that you can start where you are and make significant progress.

Benefits of Sobriety Journaling

7 Benefits of Sobriety Journaling

1. Journaling helps you to be honest

Did you know that being completely honest with yourself can sometimes be a bit hard?  There are some people who are likely to judge you if you decide to express your feelings and thoughts. But putting down your thoughts on paper can give you the kind of honesty that you may not get when you share your issues with other people. Since you’ll be jotting down things that you may not talk about with others you’ll get the power that you need to overcome them.

2. Sobriety journaling will boost your self awareness

 Through sobriety journaling, you’ll learn about behavior patterns that you may have not known about before. For instance, if you are addicted to alcohol you’ll learn about the circumstances that are likely to lead you to drink.

3. Sobriety journaling can calm you down

 In most instances when we have issues we tend to think a lot while trying to come up with the solutions that we think can help us. What we don’t know is that instead of getting the solutions that we need we just continue to be anxious. This is where sobriety journaling comes in. By focusing on what we are putting down we’ll be able to think soberly and come up with the solutions.

4. Sobriety journaling will help you realize your deepest feelings

Since journaling is a private thing you can examine your deepest feelings and put them down. This can help you release the negative feelings and emotions and help you become a better person. Since you are the only one who is seeing your writings, you don’t need to hold back.

5. Sobriety journaling can allow you to deal with bad thoughts

There are some thoughts in life that we just want to forget about. This is because they may disturb us through the day and even deprive us of sleep at night. Thankfully, by writing them and squarely looking at them, we can easily purge them.

6. Sobriety journaling can make the issue seem so simple

If you’ve written journals before then you understand that however serious an issue is, once you put it down and read it over it does not seem big anymore. That’s how sobriety journaling works. It actually helps you see your issues from another angle.

7. How to Keep Your Sobriety Journal

When you are just starting out you need to know that there is no right or wrong way to journal. You can either use a plain exercise book or buy a sobriety journal. The only rule is to write and be consistent. By writing with your hands you’ll be able to process emotions and thoughts in a much better way.

Tips for Sobriety Journaling

Here are some more tips to help you with your sobriety journaling:

  • If you want to enjoy all the benefits, use your journal daily. By doing this you’ll form a routine and the process will become quite easy.
  • Make sure your you keep your sobriety journal next to you throughout to record new ideas that you might come across
  • Set aside at least 10 or 15 minutes every morning to update your sobriety journal. Although the time you set is entirely upon you the important thing is to set some time
  • Choose a place where you are less likely to be distracted to update your journal. Regardless of the place you choose ensure that you are comfortable.
  • To be consistent, choose a place where you can organize your thoughts.
  • When making your sobriety journal entries make an effort to be real and completely honest with yourself.
  • After every few days or weeks make some time to review your journal. This is just the time when you ponder on the entries, see whether you’ve grown or not and consider the changes that you need to make.

Sobriety Journal Prompts That Can Help You Start Out

Although a sobriety journal doesn’t have to be fancy, there are some days when you may just not have the strength or creativity to come up with new topics. When your creativity has gone down or you just don’t have something to write about here are some sobriety journal prompts to help you.

  • What are your emotions today?
  • What are you feeling about your recovery process?
  • Have you set up some plans for tomorrow? If so what’s the plan?
  • What are your feelings after a narcotics anonymous meeting?
  • How do you plan to deal with your cravings and major triggers?
  • How do you plan to handle your old drinking friends?
  • What are some of the things that drive you to stay sober?
  • What are your current weaknesses and how can you overcome them?
  • How do you intend to patch up broken relationships?
  • What are your victories?
  • What are some of your goals?
  • What are your dreams and hope for the future
  • What are some of the challenges that you are facing in your recovery process?
  • How does a change in your body make you feel?

5 Best-Selling Sobriety Journals

Best Sobriety Journals

1. Sober a Guided Journal

Sober A Guided Journal ( Sobriety Gift | 128 Pages | 6" X 9")
Product Highlights:
  • philips, veronica marie (author)
  • english (publication language)
  • 128 pages - 08/14/2018 (publication date) - createspace independent publishing platform (publisher)

If there is one journal that you need to try out then it’s this one. Sober A Guided Journal is a sobriety journal that’s meant to help women recover from their addiction. Featuring a beautifully designed cover this journal is the ideal gift for any person who is going through the recovery process.

It comes with 128 pages that will help you track down both day and date. With this book, you’ll not only stay n track but also get some of the best inspiring quotes to motivate you every day.

2. Sobriety Daily Journal

Sobriety Journal A Daily ( And Moving On With Your Life)
Product Highlights:
  • rodden, james (author)
  • english (publication language)
  • 120 pages - 03/07/2019 (publication date) - independently published (publisher)

Sobriety journal is a journal filled with 188 pages of quotes and sober slogans that will help you stay on track during your recovery journey.

Since it acts as a guide it will help you take charge of your feelings and organize your thoughts. This will ensure that you face your days with a lot of confidence. If you have a friend who is new to recovery this is the perfect gift that you can give them. Also with a beautiful and durable leather cover, its quality will make it last long.

3. The Sobriety Journal

The Sobriety Journal The ( Motivated Without Alcohol (Sexy Sobriety))
Product Highlights:
  • gaisford, cassandra (author)
  • english (publication language)
  • 136 pages - 01/04/2018 (publication date) - blue giraffe publishing (publisher)

 As a good addition to sobriety journals out there, this is also another journal that’s worth trying out. As an extremely useful one you hold it in your hands, you’ll immediately realize that this book has been created with a lot of dedication.

With several inspirational quotes from the Author, this is one journal that you should integrate into your daily life of recovery. Apart from making you start your day in a strong and positive way, it will guide you through your reflection at the end of the day.

4. Alcoholics Anonymous Big Book Pocket Edition

Alcoholics Anonymous Big Book ( Pocket Edition)
Product Highlights:
  • aa big book - pocket sized
  • complete 4th edition in a pocket size format

Even though it’s technically not a ‘journal’, The AA pocket Book is a great book that will help you study the twelve steps to recovery. If you are looking for a book that you can carry around this book is the best option.

Apart from being convenient, it has everything that you need to help you with recover. As a matter of fact, if you have a relative or friend who is faced with challenges this is the best book that you can give them. The good thing is that whether you are alcoholic or not you can still benefit from this book.

5. The 12 Step Journal

The 12 Step Journal ( Anonymous, Narcotics, Addiction, Sober Daily Reflections.)
Product Highlights:
  • fast track your addiction recovery with this practical and guided sobriety journal. gain freedom from addiction, and stay sober. created in accordance with the 12 steps, it takes just a few minutes in the morning and evening. forms the hub of your recovery
  • for anyone working a 12 step program. this addiction recovery workbook works whatever the underlying addiction: alcoholism, drug addiction, porn addiction, sex addiction, love addiction, gambling addiction…to name but a few
  • built around proven tools of recovery – this sober journal encourages daily use of spiritual tools such as gratitude, the serenity prayer, just for today, daily inventory, acceptance, and daily reflections. undated and so can be started at any time. one page per day – one day at a time
  • compliments other recovery books – works alongside the well-known fellowship sobriety books such as the alcoholics anonymous big book, narcotics anonymous books, al-anon books, the aa 12 and 12, overeaters anonymous books, as well as other alcoholics anonymous books
  • perfect sobriety gifts for men and women. luxurious flexi-bound cover with silver foil stamped and embossed design, this makes an ideal recovery gift for anyone in aa or any twelve step fellowship. the ultimate one year sobriety gifts, or for any stage of recovery.

Whether you are just starting out in your recovery process or you’ve been faced with addiction for long this is the right journal for you. This journal is full of encouragement that will guide you throughout the process.

Beautifully crafted, it features 268 pages that are updated thus giving you a chance to start anytime you like. If you use it every day it should last you around 6 months. It, therefore, makes the best gift for any man or woman who is a recovering addict. Overall, it’s a great resource if you are looking to become sober for good.

Frequently Asked Questions

Why should I use a sobriety journal?

There is some great power in writing things down. Even if you are not an expert you’ll find that doing this whether they are bad or good can greatly help you in your recovery process. A sobriety journal will, therefore,help you to embrace change, connect with your emotions and even understand your feelings better.

Is there a specific way to practice sobriety journaling?

Well just like other journaling processes there is no specific way to update your sobriety journal. Provided you have a pen and somewhere to write on you can just start. In fact, one thing that you need to know is that everyone has his or her own style of writing. Whether you write full sentences or half-sentences it’s your journal and no one will penalize you. But if you want to get a bit organized it’s advisable to buy a sobriety journal with prompts.

What should I write about?

Since it’s your diary/journal you can always write virtually anything. For instance, you can write about your feelings, reflections, attitude and even what you are thankful for in your recovery process. The good thing is that you are not obligated to write every day. If you don’t feel like you can just go back and read what you wrote.  It’s just a reflection of your journal.

What do I need for my sobriety journal?

When you are just starting out you just need some basic things. In fact, you only need your pen and somewhere to write. If you do it well there are a lot of things that you can learn from your sobriety journal.

What should I do if journaling is not my thing?

If journaling is not your thing you can still write every day even if it means just one sentence every day. Just write what you want to write since there are no specific rules set aside for journaling. If you are not sure there are several apps that can help you.

How should I get the structure that I want in Sobriety Journaling?

If you need a bit of structure in your journaling process there are several journals that can help you. The good thing is that they come with prompts that will help you navigate through the process.


That’s all about sobriety journaling.  From helping you to organize your thoughts to calming you down there are several sobriety journaling benefits. So if you want to recognize and know how to deal with triggers, updating your sobriety journal is the best thing to do.

Latest posts by Harrison Smith (see all)