Lesson 8: Tracking Progress
Small Wins Count Big
Welcome Back (1 minute)
Lesson 8. You're still showing up. That's data.
Last time we talked about changing routines. Maybe you tried it. Maybe you forgot. Maybe life got in the way. All normal.
Today let's talk about something nobody explains: what progress actually looks like in OTP recovery.
Progress Is Messier Than They Tell You (3 minutes)
What they say recovery looks like:
Week 1: Feel sick
Week 4: Feel better
Week 8: All good!
Take-homes by day 30
What it actually looks like:
Monday: Made it to clinic
Tuesday: Wanted to use so bad you could taste it
Wednesday: Only gambled $20 (not $200)
Thursday: Actually ate real food
Friday: Showered for first time in 4 days
Saturday: Didn't text that person
Sunday: Slept 5 hours straight
See the difference? Real progress is messy, non-linear, and full of "at leasts."
The clinic tracks your attendance and drug screens. But they can't measure:
You walked past the casino
You used RIDE twice this week
You said "morning" to someone
You put your phone across the room
You're reading this right now
In Nevada, progress might look like:
Cashed check at bank (boring but safe)
Deleted one betting app
Only spent half what you planned
Asked someone to hold your debit card
Took meds even though you didn't want to
All victories. All count. All move you toward take-homes and stability.
What Really Counts (3 minutes)
Let's get specific about wins:
Body wins:
Showered today
Ate something besides candy
Slept more than 2 hours
Made it to clinic on time
Took meds correctly
Walked instead of sat
Mind wins:
5 minutes without anxiety
Remembered something good
Focused enough to read this
Noticed urge without acting
Didn't spiral after mistake
Felt okay for an hour
Money wins:
Still have bus money
Paid one bill
Didn't gamble today
Only spent planned amount
Have food for tomorrow
Saved even $5
Connection wins:
Made eye contact
Said hi to someone
Answered a text
Sat through group
Asked for help
Helped someone else
Treatment wins:
Using this app regularly
Told counselor the truth
Tried one new tool
Showed up when you didn't want to
Working toward take-homes
Engaged in recovery
Track Your Way (2 minutes)
Forget fancy apps. Here's what works:
Phone notes:
"Tuesday: kept $40"
"Wednesday: used RIDE"
"Thursday: bad day but here"
Calendar X method: Mark an X for days you:
Made clinic
Didn't gamble/use
Tried something new
Felt okay for a bit
Tell someone: Text that one person:
"Made it today"
"Tried that sleep thing"
"Walked past casino!"
Mental note: Before bed, think of ONE thing that went okay:
"I'm still here"
"I tried"
"Tomorrow's a new day"
Your counselor loves hearing about any tracking. Shows you're engaged and thinking about recovery.
When You Feel Behind (2 minutes)
"I'm not better yet"
Better than when? You're in treatment. That's better than active use.
"I messed up this week"
But you came back. That's literally what recovery is - coming back after mess-ups.
"Others have take-homes already"
Others aren't living your life. Stay focused on your own progress.
"I should do more"
Says who? You got up at 4:30 AM for dosing. That's already huge.
"Nothing's changing"
Using this app is change. Reading this sentence is change. It's just slow.
Today's Action (1 minute)
Right now, name ONE win from the last 24 hours:
Maybe you:
Woke up (counts)
Took medication (huge)
Didn't do worse (victory)
Opened this app (engagement)
Still trying (everything)
Write it somewhere. Tell your counselor one small win at your next meeting. They need to hear it as much as you need to say it.
Remember This (30 seconds)
Recovery isn't a straight line up. It's a messy scribble that slowly trends forward.
Every small win is data proving you're fighting. Every day you show up gets you closer to take-homes and stability.
Tomorrow we'll talk about making choices about gambling and other quick-fix behaviors. But today? Notice one good thing.
See you in lesson 9.
