The Sober Starting Today Workbook: Powerful Mindfulness & CBT Tools to Help You Break Free from Addiction by Deborah Sosin is a structured, compassion-focused self-help guide that combines evidence-based mindfulness and cognitive-behavioral therapy (CBT) techniques into a practical, interactive workbook. Aimed at anyone struggling with problematic substance use—whether aiming to quit, cut back, or simply take a break—the book emphasizes self-compassion, personal agency, and skills building over shame and guilt Sober Starting Today Wo….

Core Premise & Structure
Sosin opens by defining addiction broadly—as compulsive substance use despite negative consequences—and reframing sobriety as more than abstinence: it’s a pathway to overall well-being Sober Starting Today Wo…. The workbook is divided into nine progressive sections:

1. Start on the Path to Sobriety

   • Introduces mindfulness as an “anchor”

   • Guides creation of a personalized vision statement for 6-month, 1-year, and 2-year goals Sober Starting Today Wo…

2. Get Ready

   • Uses a “decisional balance” to map pros and cons of use vs. non-use

   • Applies the Stages of Change model (precontemplation through relapse)

   • Begins an inner dialogue (“wise self” vs. “addicted self”) Sober Starting Today Wo…

3. Know Your Triggers

   • Helps identify external (people, places, paraphernalia) and internal (emotions, memories) cues

   • Tracks urges and cravings with intensity/duration logs

   • Crafts a visual “Reasons Not to Use” list for moments of low motivation Sober Starting Today Wo…

4. Take Action

   • “Housecleaning”: eliminating access and opportunity (locking up pills, limiting cash)

   • Developing “alternatives to using” via a brainstormed activities list

   • Planning for social events with the “PLAN” strategy (Prepare, Listen, Acknowledge, Say No) Sober Starting Today Wo…

5. Build a Safety Net

   • Maps supportive relationships and asks for help

   • Tracks recovery-related activities (meetings, therapy, sponsor calls) to maintain accountability Sober Starting Today Wo…

6. Know Your Feelings & Thoughts

   • Catalogues a wide range of emotions to distinguish between pleasant/unpleasant

   • Practices responding (vs. reacting) to feelings and writing a “Dear Substance” letter

   • Charts automatic thoughts, labels cognitive distortions, and links thoughts → feelings → behaviors Sober Starting Today Wo…

7. Mind-Body Connection

   • Teaches mindfulness exercises: breathing practices, body scan, progressive muscle relaxation, and grounding

   • Introduces mindful walking, mindful eating, and physical activity planning

   • Addresses nutrition and sleep hygiene as foundations for stable recovery Sober Starting Today Wo…

8. Look Back and Look Ahead

   • Reassesses personal relationships to increase supportive contacts and reduce toxic ties

   • Repeats the “Dear Self” exercise to deepen self-compassion for shame

   • Identifies core strengths and passions for sustaining long-term recovery Sober Starting Today Wo…

9. Daily Exercises & Resources

   • Provides reproducible daily goal-setting, gratitude, and accomplishment logs

   • Offers additional resources, worksheets, and guided-meditation recordings online Sober Starting Today Wo…

Why It Works
By weaving together CBT’s structured tracking and reframing tools with mindfulness’s nonjudgmental awareness and self-compassion practices, Sosin’s workbook empowers readers to notice triggers and patterns, make intentional choices, and cultivate resilience. Its modular, reproducible format allows for individualized pacing—readers can jump in at the section they need most or follow the full sequenced path. Packed with real-life vignettes, clear instructions, and empathetic guidance, Sober Starting Today offers a comprehensive blueprint for breaking free from addiction and building a fulfilling, sober life Sober Starting Today Wo….