S-Recovery iPhone App
Invest in your recovery today!
I shall certainly recommend the app, as I do almost daily at SLAA meetings. I was particularly struck a few weeks ago, after I had been through a rough patch, looking at the graph functions. Lo and behold, one of them showed an amazing correlation between lack of positive activities and mood stressors! I am really impressed by your work. Congratulations, and a heartfelt thank you.
-DF, S-Recovery user.
With S-Recovery mobile technology meets addiction recovery. Now your iPhone can help your recovery from sex or porn addiction. We created the S-Recovery iPhone application so you would have an added tool to help you live your life without addictive sex or pornography.
I am an active S- sponsor and have shared this with a few men and therapists. It is a wonderful tool, intuitive and spot on. I love the today reminders and the sobriety definition. This is a tough addiction to battle and the ability to have 24/7 support on a device sure beats other things that can be downloaded.
- S.G. S-Recovery user
Here is a quick list of what S-Recovery can do for you.
S-Recovery has the following features:
- Recovery Plan: Define your recovery plan by designating healthy, risky, and off-limits behaviors.
- Mood Log: Log your emotions, so you can make connections between feelings and risk level.
- Activity Log: Track the healthy activities that support your recovery.
- Recovery Counter: Easily keep track of your days in recovery using the recovery counter.
- Motivations: Remind yourself of what inspires your recovery and what potential consequences you would face if you relapsed.
- Supports: Include phone numbers and emails for your sponsor, therapist, or others who are supportive of your recovery.
- Journal: Keep a free-form journal documenting your thoughts and more.
- Password Protection: S-Recovery has a password option, allowing you to add a level of security and privacy.
S-Recovery How to Guide
Recovery from sex or porn addiction takes work, and is difficult. We created S-Recovery to take advantage of the mobile technology revolution to help you on your recovery journey. We worked to make S-Recovery easy to use, but still have the power to help you organize your recovery goals, and recognize the emotions that trigger addictive behavior.
We worked hard to make S-Recovery intuative and simple, but if you have any questions just look at the guide below.
This is the first screen you will see when you enter the S-Recovery app. As you can see, it tracks your days in recovery so you can always have your exact number on hand. (To set a recovery date, go the the “More” screen.)
S-Recovery is meant to help you become more mindful–or aware of the “now”, the present moment. So notice when you tap the calendar, you will see a series of statements meant to help you with building awareness and mindfulness.
Also from this screen, you can get to all the other parts of the S-Recovery app.
Log Healthy Activities Screen
For many people struggling with sex or pornography addiction, they have given up–or seriously neglected–things that are good for them. Addiction has a way of taking over lives. It becomes the number one priority.
Recovery means we have to take back control of our health, our participation in relationships, our spiritual life, and so on. Define what healthy activities are important for you to engage in. You can treat this like goal setting. What do you strive to do every day? What do you want to do three times a week? What have you neglected because of your addictive behavior? Are you regularly saying to yourself, “I should go to the gym,” or “I should be spending more time with my kids?” Ask yourself these questions and create your list of healthy activities. Note that many of these items might be the same as what you list in the Healthy Behaviors section of the Recovery Plan screen.
Examples of healthy behaviors include:
- Going to an SAA meeting
- Session with my therapist
- Preparing a healthy meal
- Quality time with my spouse or partner
- Walking the dog
- Calling my friends
- Taking time to practice deep breathing
Make this list your own and change it as you develop other healthy interests!
Log Mood Screen
Knowing what you are feeling is an important part of healthy recovery. Sometimes this is a hard task because we are taught not to feel and try to do anything we can to avoid feeling our emotions. But it’s time to learn. S-Recovery asks you to record several mood and emotional states at least once per day. This will become an important part of your recovery process as you begin to notice that your mood and emotional states might correlate with how risky you feel in recovery.
As you rate your mood, emotions, and evaluation of your risk level here, it’s important to be completely honest with yourself. So it will be helpful to sit quietly, breathe deeply, and become aware of what you are feeling, of what emotions you are experiencing. This is not meant to be done if you are distracted by other things. So wait until you have a quiet moment to conduct a realistic assessment of your mood, emotions, and risk level.
Stress is a word we use a lot in our daily lives, right? Other words for stress include anxiety, worry, tension, and so on. We can think of stress and anxiety on a continuum, from relaxed on the low end to “jumping out of our skin” on the high end.
Use the slider bar to indicate your stress level from low to high. If you are relaxed, without anxiety, you would rank yourself at the low end of the slider bar to indicate low stress. If you are feeling very high levels of anxiety–even having physical symptoms of anxiety (like clenching your teeth, shoulder tightness or pain, tension headache, and so on)–you would rank yourself at the high end of the slider bar to indicate high stress. Most of the time you might find yourself somewhere between the two extremes. Begin to rank your stress so the ranking feels right to you.
Sometimes we have trouble recognizing our anger. Many of us learned to suppress our anger. But it’s important to be aware of it when we have it, otherwise anger can come out in undesirable ways–like explosive outbursts, violence, raging, or less obvious ways through passive aggression, resentment, or manipulation. And for some people struggling with sex or porn addiction, anger can come out through sexual acting out behaviors.
Use the slider bar to indicate your anger level from low to high. Pay attention to feelings like frustration or irritation. These are also forms of anger, just less intense than what we normally call ander. So, if you are feeling no anger, irritation, or resentment, you might rank yourself on the low end. If you are feeling rageful, rank yourself on the high end. Often, we might be somewhere in the middle, like when we are frustrated with our spouse or partner for forgetting to pick up the dry cleaning, or when someone cuts us off when we are driving.
It’s important to stay aware of your boredom when you are in recovery. Especially for sex or porn addiction, boredom becomes problematic. If you think about it, when you’re bored, you are more likely to think about things that are uncomfortable or bother you. You likely learned at a young age to avoid this whole experience by keeping busy. The problem occurs for people who discover sex or porn as a diversion to avoid feeling bored. This then gets paired up in the brain, so anytime we are faced with boredom–even for just a few minutes–we think about acting out.
Use the slider bar to indicate your boredom level from low to high. You might be experiencing a low level of boredom while doing a tedious task. Thoughts might come up like, “I wish this was over,” or “I’d rather be doing something else.” A high level of boredom might be experienced with thoughts like “There’s nothing to do,” or “I have to get out of this apartment,” causing you to frantically search for something to occupy your mind and time.
Why is loneliness important to evaluate and track? Because sex or porn addiction is isolating. This addiction is not about an intimate emotional experience with another person; it’s about avoiding intimacy, avoiding closeness, not taking emotional risks. So, many sex or porn addicts are actually quite lonely, even if they’re having a lot of sex with other people. You might experience loneliness as sadness or pain. You might also experience it as anxiety.
Use the slider bar to indicate your level of loneliness. If you are feeling connected with others and not feeling alone or lonely, you would select a low level of loneliness. If you are feeling very alone, very lonely, select a high level.
Also important to your recovery is to track your happiness. A level of happiness often follows recovery as you become honest and no longer have anything to hide. Happiness can come from putting your life back together after confronting your addiction. Happiness can be experienced as a feeling of relief because something bad didn’t happen, a stronger feeling of enjoyment or joy, or even fulfillment and contentment.
Use the slider bar to indicate your level of happiness. You may notice your happiness is inversely related to the above-feelings. This would not be unusual to notice.
Your daily subjective evaluation of your risk level is important to your recovery. An honest appraisal of how you are feeling in terms of risk of acting on your Off-Limits Behaviors will help you to activate your recovery tools if your risk level is high. For example, with a high risk level, it likely would help to call your sponsor, go to a meeting, call a recovery friend. It would be good to review the information you entered in the Motivation screen of S-Recovery. You can assess your risk level by noticing how much you are thinking about Off-Limits Behaviors, how disconnected you feel from loved ones, how resentful you feel toward someone important in your life, and so on.
Use the slider bar to indicate your assessment of your risk level. This is not fool-proof, so remember, if you rate your risk level to be low, that does not mean it’s o.k. to engage in your Risky Behaviors. As an addict in recovery, you are always facing some level of risk, high or low.
We all need motivation to make important changes in our lives. Recovery is no different. Define what inspires you, what consequences you would face if you gave up recovery, and who in your life is available to you as a support.
Your recovery needs to be about and for you, but for a lot of people in early recovery, it helps to have other inspirations drawing you toward recovery. What are those inspirations for you? This screen gives you the ability to include a photo of a loved one, as well as create a list of names, goals, hopes, and dreams that inspire you in your recovery journey.
Many people have faced significant consequences because of their addiction. You may be one of them. But even if you haven’t yet had consequences, every acting out experience means taking yet another risk. What are those consequences for you? What are you at risk of losing? Use this screen to enter those potential consequences you. When we acknowledge consequences with a sense of reality, we can move away from our addiction.
Addiction exists in isolation. So, recovery must be done in connection with others. Who are these people for you? Do you need to find some? It’s important to have these people to call or visit with to share struggles–and successes! Use this section to enter the names, emails, and phone numbers of supportive people for you. S-Recovery allows you to enter your email or phone functions from this screen directly, to make reaching out a little easier. Supportive people typically include, sponsor, friends, relatives, friends, clergy, and so on.
Recovery Plan Screens
It’s important to have a clear definition of your recovery plan so you know which behaviors support your recovery by helping you be the person you want to be, which behaviors and mood states mean you are in risky territory, and which behaviors are clearly violating boundaries and your recovery plan. S-Recovery’s Recovery Plan screens help you to define the following …
- Healthy Behaviors
- Risky Behaviors
- Off-Limits Behaviors
After you create your Recovery Plan, you should review it often. You might consider changing it over time, as you learn more about yourself. For a lot of people, it helps to talk with a therapist or sponsor while creating this plan and while revising it.
The Healthy Behaviors part of your recovery plan is vital for success because it clearly defines what is good for you and your recovery process. It provides you with a custom list of exactly what is good for you. In this section you want to clearly state what helps your recovery. Typically, these are activities and behaviors that are healthy and uplifting, while also helping you connect better with yourself and others. Examples could include …
- Quality time with spouse/partner
- Sex with spouse/partner
- Keeping work stress manageable
- Calls to friends
- Attending S-Meetings
- Reading self-help books
It’s really important for you to customize this list to reflect what are healthy behaviors for you. In short, this section is for you to record anything and everything that is good for you and your recovery, and keeps you moving away from addictive or problematic behavior.
The Risky Behaviors screen in S-Recovery is important too because it helps you become aware of when you might be in dangerous territory regarding your recovery. Keeping track of these behaviors and what you are engaging in can actually help you prevent a relapse by helping you see the need to quickly get back into your healthy behaviors, before a relapse happens. Sometimes people will call this the “Slippery Slope”. So, to be clear, these are not “acting out” behaviors, but are behaviors that could indicate your recovery is not strong enough right now, or that you are on the pathway toward relapse. Examples of Risky Behaviors include …
- Staying awake after family goes to sleep
- Using computer alone
- Driving in parts of town where I acted out
- Working more than 8 hours/day
- Watching G-rated video sites
- Not attending meetings
- Lying to spouse or partner about anything
Keep in mind that some of these Risky Behaviors could be unavoidable at times, but it is important to be extra aware of the risk potential they carry, then to get back into Healthy Behaviors as fast as possible. For example, maybe you have to go to a work appointment in an area of town where you used to act out. This would be a good time to call a recovery friend and to schedule a healthy activity, like going to your son’s baseball game, after the meeting. Another example might be needing to stay up late to complete a school or work project, but taking some time to meditate or pray before you begin. You might also send an email to your sponsor or friend at the beginning of your work period, and another email at the end.
Define and list the behaviors that are considered “acting-out” for you. These would be behaviors that go against your recovery, that are violating the boundaries you have set for yourself or for your loved ones. Examples could include …
- Pornography use
- Sexual chat
- Anonymous sex
- Strip clubs
- Massage parlors
- Looking for prostitutes
This is an important section because part of you will likely want to go back to old acting out behaviors at some time, so it’s vital to record these and review them regularly. If you are someone who likes to look for loopholes, it’s important to be extremely and exhaustively clear about your Off-Limits Behaviors, so that if you find yourself thinking about acting out, it is more difficult to do so within the context of your plan.
Everyone tells you to keep a journal, right? S-Recoveryhas a built in journal feature to help you note significant events, record new insights, and make mental connections between feelings, activities, history, and desire to act out. Use the journal to track your progress; go back later to see how far you have come!