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Emily Killeen
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Welcome to your Recovery Rolodex

Book a complementary connection call with Emily
Index
1. Set Yourself Up For Success
2. Extreme Self Care
3. Cultivate An Attitude Of Gratitude
4. HALT + B
5. Play The Tape Method
6. Importance Of Daily Movement
7. Cultivating Self-Forgiveness
8. Tips for Sleep Support
9. The Importance Purpose, Passion & Vision For The Future In Recovery
10. The Power Of Creativity In Sobriety
11. Slip Ups & Relapses
12. One DAY at a time. One THING at a time
13. Having Fun In Sobriety
14. ​Calm: Fear, Stress & Anxiety with This Simple Mantra Meditation
​15. Navigating Social Gatherings
​16. Five Steps To Tame Your Anxiety
​17. Treat Yo-Self!
​18. Essential Oils that Support Sobriety
​19. This Shit Ain't Easy!
20. Traveling & Adventure In Sobriety
​21. The Many Pathways~
Book a complementary connection call with Emily

1. Set Yourself Up For Success

Action Steps:
1. Clear your home of booze if possible. Out of sight, out of mind.
2. Tell someone you know that you are embarking on this journey so that you are held accountable.
3. Do your best to avoid triggering people, places and things.

2. Extreme Self Care

​Action Steps:
1. Move your body at least 20 minutes a day. A walk DOES count!
2. Drink lots of water.
3. Be mindful of your sleep routine.
3. Work on removing the alcohol FIRST: I highly recommend that you do NOT begin a diet in your first 6 months.

3. Cultivate An Attitude Of Gratitude

Action Steps:
Write down 3 things that you are grateful for each day! Maybe you begin a gratitude journal! I challenge you to try and choose 3 different things each day!

4. HALT + B

Reminder:
When we FEEL good, then we make BETTER decisions for ourselves!

5. Play The Tape Method

Reminder:
Be honest with yourself. What's REALLY going to happen when you go out for "just one or two?"

6. Importance Of Daily Movement

​Reminder:
If you are short on time.. even 5 or 10 minutes of movement can improve your mood! Just do it!

Click Here For a FREE 33 Minute Gratitude Yoga Class!

7. Cultivating Self-Forgiveness

​Reminder:
When we drink alcohol and take drugs, we become a different person. The person who did those things that you may be feeling shame about, it's not who you ARE. Yes, we do still have to take responsibility for our actions but we are not that person AND we are actively making effort and change so that we can show up as our most true, authentic selves!


8. Tips for Sleep Support

​​Extra Tip:
Have you ever tried a weight blanket?? I love to be tucked in with a heavy blanket.. I actually can't sleep without it! It's super helpful!

9. The Importance Purpose, Passion & Vision For The Future In Recovery

​​Action Steps:
Write a list of 50 things that you WANT for yourself! Watch the video for an explanation of what I mean!

10. The Power Of Creativity In Sobriety

​​​Action Steps:
This week, try something CREATIVE! It can be ANYTHING.. here's some examples: Paint, draw, build something, pot some plants, build a garden, make a beautiful flower arrangement, create a new meal, or if you are an entrepreneur maybe you create a new product or event or graphic.

11. Slip Ups & Relapses

​​​​Reminder:
Most of us don't get sober on our first try. Hop back on the train and try again! YOU GOT THIS! Also, Please know that you don't have to do this alone!

Did you know that you can book a FREE call with me?? Let's chat and see if I might be able to support you on your journey!

Book a complementary connection call with Emily

12. One DAY at a time. One THING at a time

​​​Reminder:
1. One Day At A Time- A slogan that really works!
2. One Thing At A Time: Sometimes when we get sober.. we want to do it ALL! We want to lose 20 pounds, get that job, go back to school... etc. etc. Have you been there? Let's get sober FIRST, and then tackle the rest, yeah?

13. Having Fun In Sobriety

​​​Reminder:
You might notice that you don't actually enjoy doing some activities now that you are sober. Your likes and dislikes may change. Also often times FUN in sobriety ends up being the little things that bring us JOY!
Action Step:
Write a list of 10 things that you liked doing for fun when you were young, BEFORE you started drinking.

14. Calm: Fear, Stress & Anxiety with This Simple Mantra Meditation

​​​Action Steps:
Practice this mantra with your breath when you feel fear, anxiety, anger or can't sleep!
Inhale:
Exhale: May I be well
Inhale:
Exhale: May I be full of love and kindness
Inhale:
Exhale: May I be free

15. Navigating Social Gatherings

​​​​Action Step: Watch the video! LOL. There's a ton of great tips here. :)
Reminder: We build our sober muscle each time we get through a challenging situation and stay sober. You got this!

16. Five Steps To Tame Your Anxiety

​​​​Reminder:
Alcohol CAUSES anxiety AND alcohol is a depressant. Just sayin'. :)

17. Treat Yo-Self!

​​​​​Action Steps:
Write down what you are going to treat yourself with when you hit your next sober goal, whatever that may be.. 30 days, 60 days, 100 days, 1 year and beyond! Then... when you reach that goal and Treat Yo-Self.. send me a message on @happy.sober.free and celebrate with me or if you feel comfortable enough, make a post and tag me so that I can celebrate you on my stories!!

18. Essential Oils that Support Sobriety

​​​​​​Action Steps:
Buy (if you are into this sort of thing) these three essential oils for your sobriety support!
1. Lavender
2. Peppermint
3. Wild Orange (or Lemongrass)

19. This Shit Ain't Easy!

​​​​​​Action Steps:
Please know that you don't have to do this alone! If you need support.. book a call with me! There's a few buttons on this page!  Let's connect! I will share with you some of my free and paid offerings that might be able to support you on your journey!

20. Traveling & Adventure In Sobriety

​​​​​​Action Step: Book a trip. Put something on the calendar!  Know that this can be a day trip to a different town in your state and exploring for the day and making it home to sleep in your own bed that night.

OR maybe you join US for a sober sister retreat. Click the button below to check out our Florida Retreat in March!

soul sister retreat: Gulf coast Florida

21. The Many Pathways~

​​​​​​Reminder:
You don't have to be an "alcoholic" to decide you want to quit drinking. You do not have to label yourself ANYTHING for that matter! Many people in this community say: "I'm AF" or "I'm Alcohol-Free." Of course, I like to say: "I'm Happy, Sober and Free!" Feel free to use that too! You got this!

Book a complementary connection call with Emily
Emily Killeen  .  Copyright © 2023  .  All Rights Reserved
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