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Who Do I Call?

In the moment a craving hits hard, willpower is thin and your thinking brain is half offline - that is the worst possible time to figure out who to reach. So you figure it out now. This worksheet builds your call list: the specific people you'll reach in a hard moment, what each is good for, and how to actually pick up the phone when everything in you says hide.

A phone call breaks the spell: Reaching out mid-craving does two things at once: it breaks the secrecy the behavior needs, and it gets you out of your own head. The hardest part is the first three seconds of dialing. After that, it gets easier.

My call list

Name the people you could actually reach in a hard moment, and what each is best for.

My people (name + what they're good for - listening, distraction, accountability, just being there):

______________________________________________

______________________________________________

______________________________________________

The first person I'll call in a danger-zone moment:

______________________________________________

Getting over the hump

Tick what stops you from reaching out mid-craving.

  • [ ] Shame - I don't want them to know
  • [ ] Don't want to be a burden
  • [ ] Part of me doesn't want to be stopped
  • [ ] I freeze and don't know what to say

A pre-written message I can send so I don't have to find words in the moment:

______________________________________________

______________________________________________

Make the call before you need it easy: Tell your people in advance that you might reach out, and what you'll need from them - that way the call is already half-made. The behavior wants you alone and silent. Picking up the phone is how you refuse.

Go deeper

Ready for more? These lessons pick up where this worksheet leaves off.

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