Relapse Prevention Plan: Free Printable PDF
A relapse prevention plan is a written plan for staying sober: why you quit, the signs you're slipping, what sets you off, who you'll call and what you'll do instead. This one is free to print and fill in, with no sign-up.
It's built the way sponsors have always worked with people: honest about the danger, practical about the day, and full of grace. Fill it in with your sponsor or someone you trust, keep it where you'll see it, and look at it again whenever things start to feel shaky.
Download free PDFFree. No email, no sign-up. A printable PDF, letter size.
Write in pencil. This plan will change as you grow, and that's how it should be. Go over it with your sponsor or another person in recovery, then keep it somewhere you'll see it.
1. Why I'm staying sober
- Why did I stop drinking? Write the real reasons, in your own words.
- What has sobriety already given back to me?
- Who else is counting on me to stay sober, and what do I want them to see?
2. My warning signs
A relapse usually starts long before the drink. Tick the signs you know in yourself. When you notice two or more, call someone that day.
- Skipping meetings, or coming late and leaving early
- Not calling my sponsor or anyone in recovery
- Letting prayer and reading slide
- Keeping secrets, even small ones
- Thinking “I could handle one” or “it wasn't that bad”
- Remembering the good times and forgetting the rest
- Staying home, pulling away, not answering the phone
- A resentment I keep replaying
- Getting too hungry, angry, lonely or tired
- Going places where people drink “just to see friends”
- Mine: ____________________________________________
3. My triggers
A trigger is anything that stirs up the urge to drink: a person, a place, a feeling or a time of day. Name your real ones and decide now what you'll do, so you're not deciding in the moment.
| Trigger | Kind (person, place, feeling, time) | What I'll do instead |
|---|---|---|
| Friday after work | Time | Drive straight to the 6 pm meeting. Call my sponsor from the car. |
The first row is an example. The PDF has 5 blank rows to fill in.
4. What I'll do when the urge hits
- Pray, out loud if I can: “God, take this from me for the next hour.”
- Call someone on my list before I do anything else
- Leave the place I'm in
- Eat something, drink water, rest if I'm worn out
- Get to a meeting today, in person or online
- Play the tape forward: where does one drink really end?
- Read a page of the book or a psalm
- Wait 20 minutes. Urges rise and then they fall.
- My first three moves, in order, when I want to drink:
5. My people
Put at least five names here, and call one of them before you need to. It's much easier to call in a crisis if you've called on an ordinary day.
| Name | Phone | Who they are | Best time to call |
|---|---|---|---|
| Mike R. | (555) 010-2234 | Sponsor | Any time |
The first row is an example. The PDF has 7 blank rows to fill in.
6. My meetings
| Day | Time | Meeting | Where, or the link |
|---|---|---|---|
| Tuesday | 7:00 pm | Tuesday Night Step Study | First Baptist, side door |
The first row is an example. The PDF has 6 blank rows to fill in.
7. My daily plan
Staying sober is a daily thing. Alcoholics Anonymous calls it a daily reprieve that depends on keeping up your spiritual condition (p. 85 in the fourth edition). Tick what you'll do every day.
- Morning: ask God to keep me sober today and to show me His will
- Read: a page of the book and a little Scripture
- Call one person in recovery, even just to say hello
- Go to a meeting, or know which one I'll go to next
- Do one thing for someone else
- Eat real meals and get to bed on time
- Night: look back over the day, admit what went wrong, and thank God (p. 86)
8. If I slip
A slip is serious, and it is not the end. God doesn't give up on you, and neither do the people who love you. Shame says hide. Grace says come back today.
- Stop. One drink doesn't have to turn into a run.
- If you've been drinking heavily for more than a day or two, don't stop alone. Call your doctor first. Quitting suddenly can be dangerous.
- Call your sponsor within the hour and tell the truth.
- Get to a meeting today and tell someone what happened.
- Pray. Ask God to forgive you, then believe Him that He has.
- Later, with your sponsor, look back calmly: which warning signs showed up first? Add them to this plan.
- Start again. A new sobriety date doesn't erase what you've learned.
- The first person I'll call if I slip:
- What I'll say to myself instead of “I've blown it”:
9. Crisis numbers and my doctor
- 988 Suicide & Crisis Lifeline: call or text 988, any time, day or night.
- 911 for any emergency, including a seizure, confusion, or seeing or hearing things that aren't there.
- National Domestic Violence Hotline: 1-800-799-7233, if anyone at home is hurting you or you're afraid.
- Withdrawal from alcohol can be dangerous. If you shake, sweat, can't sleep, or feel your heart racing after you stop, call your doctor or go to the ER. Never stop or change a medication without asking your doctor.
- My doctor's name and phone:
- My nearest emergency room:
- Medicines I take (so I can tell a doctor):
- Signed, and the date:
- Went over this plan with (name), on (date):
How to use it
- Print it and fill it in with a pencil. Take your time, a section a day is fine.
- Go over it with your sponsor or another person in recovery. They'll see warning signs you can't.
- Call at least one person on your list this week, before you need to.
- Keep it where you'll see it: on the fridge, in your Bible, or as a photo on your phone.
- Look at it again every month, and any time you notice two or more warning signs.
Safety first. If you drink heavily every day, stopping suddenly can be dangerous. Talk to a doctor before you quit.
Scripture to go with it
“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
“…for the righteous falls seven times and rises again, but the wicked stumble in times of calamity.”
“The steadfast love of the LORD never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.”
Written by Steps & Scripture. Page numbers refer to the fourth edition of Alcoholics Anonymous. Steps & Scripture is not affiliated with Alcoholics Anonymous World Services, Inc. This plan is not medical care; talk to a doctor about withdrawal and medicines.
Talk it through with Jimmy or Sarah — first month free
Jimmy and Sarah are AI sponsors who know the Twelve Steps and the Bible. They'll listen, walk the steps with you, and keep pointing you to real people: a meeting, a sponsor, a church.
Free to download · first month free, no card · adults 18+
After the first month, talking with Jimmy or Sarah needs Plus ($9.99/month or $59.99/year).
Common questions
What should a relapse prevention plan include?
Your reasons for staying sober, your warning signs, your triggers and what you'll do instead, the people you'll call, your meetings, your daily plan, what you'll do if you slip, and crisis numbers. This one has all of them.
Who should I fill it in with?
Your sponsor is best. If you don't have one yet, a trusted person in recovery, a pastor, or a counselor can help. Other people see warning signs we miss in ourselves.
What if I've already relapsed?
Then this is a good day to start one. Call someone, get to a meeting, and fill in the plan with what you just learned. If you've been drinking heavily, see a doctor before you stop, because withdrawal can be dangerous.
Can I print copies for my group or church?
Yes. Print as many as you like and share them freely.
Get the daily reading by email
One short reading a day: a verse, a few honest words, one thing to do and a prayer. Unsubscribe any time.
We'll send one email to confirm. We never share your address.