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The Personal Craziness Index
Relapse rarely starts with the behavior - it starts with a life quietly slipping out of balance. The Personal Craziness Index is a simple daily check of the small signs that your life is getting unmanageable: poor sleep, skipped meals, no downtime, isolation, running on empty. When these creep up, you're far more vulnerable. Tracking them gives you an early-warning gauge you can actually watch.
When life gets unmanageable, the behavior gets close: The further your daily life drifts from balanced and cared-for, the more the old behavior whispers. This index makes that drift visible before it becomes dangerous.
My daily signs of drift
Tick the signs that, for you, mean your life is slipping out of balance.
- [ ] Not enough sleep
- [ ] Skipping meals / poor eating
- [ ] No exercise or movement
- [ ] No real downtime or fun
- [ ] Skipping recovery routines
- [ ] Isolating from people
- [ ] Overworking / overcommitted
- [ ] Letting resentments build
- [ ] Neglecting hygiene / self-care
- [ ] Running late, disorganized, scattered
My check-in
Once you know your signs, glance at them daily or weekly. The more boxes that would be ticked, the higher your risk - and the more you need to slow down and rebalance.
Right now, how many of my drift signs are showing? (rough count, 1 few - 10 lots)
Rate from 1 to 10: ____
When my index climbs, the first thing I'll do to rebalance:
______________________________________________
______________________________________________
Watch the gauge, not just the urge: You don't have to wait for a craving to know you're at risk - your daily life tells you first. Keep an eye on this gauge, and you'll catch trouble while it's still just a busy, tired week.
Go deeper
Ready for more? These lessons pick up where this worksheet leaves off.
- Replacing the Habit: Healthy Dopamine & New Routines, from Sex Addiction Recovery. You can't erase a habit — you replace the routine while keeping the cue and reward.
- Relapse Prevention: Seeing the Warning Signs, from Sex Addiction Recovery. Relapse is a process, not an event.
- Your New Path: Integration & Staying the Course, from Sex Addiction Recovery. The capstone of the recovery course: integrate every tool into a sustainable life, expect a non-linear path, and stay the course for the long haul.