SMART Recovery Program

What is SMART Recovery Program?

An evidence-based, secular alternative to 12-step programs for any addictive behavior (alcohol, drugs, gambling, gaming, overeating, etc.). Built on Cognitive Behavioral Therapy (CBT) and Rational Emotive Behavior Therapy (REBT). Unlike AA, SMART Recovery does not require belief in a higher power, does not use the 'addict' identity label, and emphasizes self-empowerment over powerlessness. A 2023 BMJ study showed 22% reduction in reconviction rates for participants.

Is there evidence for it?

How do you do SMART Recovery Program?

1. 1.Learn the 4-Point Program — these are the pillars of SMART Recovery: Point 1: Building and Maintaining Motivation (why change? use cost-benefit analysis worksheets to clarify your reasons). Point 2: Coping with Urges (urge management techniques including urge surfing, delay and distraction). Point 3: Managing Thoughts, Feelings, and Behaviors (ABC framework from REBT — Activating event, Beliefs, Consequences). Point 4: Living a Balanced Life (lifestyle balance pie chart, building a fulfilling life that doesn't need substances)
2. 2.Attend your first SMART Recovery meeting — available both in-person (worldwide) and online (daily meetings at smartrecovery.org). Meetings are facilitated discussions, not confessional sharing. You participate as much or as little as you want. No requirement to identify as an addict or accept powerlessness. Cross-talk and feedback are encouraged (unlike AA)
3. 3.Complete the SMART Recovery worksheets between meetings: Cost-Benefit Analysis (CBA) of your addictive behavior, Hierarchy of Values (what matters most to you and how addiction conflicts), Change Plan Worksheet (specific, measurable goals and steps), and the DISARM technique (Destructive Images and Self-talk Awareness & Refusal Method) for managing triggers
4. 4.Practice the ABC framework daily for any emotional upset or craving: A = Activating Event (boss criticized my work), B = Belief about the event (I'm a failure, I need a drink to cope), C = Consequence (emotional: despair, behavioral: drinking). Then Dispute the irrational belief: Is it really true I'm a failure? What's the evidence? What would a rational person think? This cognitive restructuring reduces the emotional charge that drives addictive behavior
5. 5.Build your SMART Recovery support network: find a facilitator-led meeting that fits your schedule (attend weekly minimum), connect with online community forums, consider training as a volunteer facilitator after 6+ months of recovery (teaching others reinforces your own learning). Unlike AA, SMART Recovery actively encourages 'graduation' — the goal is to eventually not need meetings

How long does it take?

Weekly meetings (60-90 min) + daily worksheet practice, duration varies.

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.