SMART Recovery

What is SMART Recovery?

A secular, evidence-based alternative to 12-step programs for addiction recovery, built on CBT and REBT principles with four practical skill areas: motivation, urge management, problem solving, and lifestyle balance.

Is there evidence for it?

How do you do SMART Recovery?

1. 1.Complete a Cost-Benefit Analysis (CBA): list the costs and benefits of both continuing and stopping the addictive behavior in a 2x2 grid; revisit weekly as your perspective shifts
2. 2.Learn urge surfing with DEADS: Delay (wait 15 minutes — urges peak and pass), Escape (leave the triggering environment), Avoid (identify and plan around trigger situations), Dispute (challenge the thoughts driving the urge), Substitute (replace with a healthier activity)
3. 3.Practice the ABC model from REBT: identify the Activating event, your Beliefs about it, and the emotional/behavioral Consequences; then Dispute irrational beliefs and find Effective new beliefs
4. 4.Create a Lifestyle Balance plan: use the 'hierarchy of values' exercise to identify what matters most beyond the addiction, then schedule activities aligned with those values into each week
5. 5.Attend free SMART Recovery meetings (online or in-person) for peer support; unlike AA, SMART encourages 'graduation' when you feel confident in your skills

How long does it take?

1-2 hours/week for meetings, plus daily skill practice.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.