The Sobriety Snapshot: A 1-Page Lifeline for When You’re About to Break
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Sometimes sobriety isn’t about strength.
It’s about interrupting the spiral before it gets worse.
It’s about reaching for something — anything — before the regret hits.
It’s not about perfection.
It’s about getting through this moment without self-destruction.
And that’s exactly why I created this:
The Sobriety Snapshot
A 1-page emergency tool for anyone trying to stay sober — especially when you're alone, exhausted, or about to say "fuck it."
It’s free.
It’s trauma-informed.
It works in under 60 seconds.
No fluff. Just 5 steps that interrupt cravings, rewire urges, and get your nervous system back online.
What’s Inside:
1. Pattern Interrupt (Neuro Break)
Cold water. Deep breathing. Change your posture. Move.
Do something to break the loop.
2. Decode the Urge (CBT Reframe)
Name the real need beneath the craving:
Lonely? → Reach out.
Anxious? → Breathe or move.
Overwhelmed? → List 3 simple tasks.
Bored? → Stimulate with novelty.
3. The 15-Minute Rule (Jud Brewer Method)
“I can drink in 15 minutes. But first, I’ll...”
Buy yourself time. The urge fades faster than you think.
4. Flash Reason to Stay Sober
“Shame costs more than cravings.”
“I like waking up proud.”
“I’ve survived worse than this.”
Pick one. Print it. Anchor to it.
5. Emergency Text Template
“Hey — I’m spiraling. I don’t need fixing. Just didn’t want to be alone in this.”
Don’t go dark. Send it. Let someone show up.
Get the Free PDF Here:
Download the Sobriety Snapshot™ (FREE)
No email. No paywall. Just something that could save your night.
Why It Works
You don’t relapse because you’re weak.
You relapse because your nervous system is hijacked — and alcohol is the fastest exit your body remembers.
This is a map back to regulation.
Back to power.
Back to yourself.
You are not broken.
You are building something stronger than addiction.
You don’t need to win the war tonight.
Just survive the moment.
You’ve got this.
— Cody Taymore
This would have been absolute gold when I was trying to get sober for the first time. I relapsed twice but I’m now almost a year sober but thanks for this, I’ll have this saved just in case. Thanks again. - Shain
This is honest and solid. Sometimes it really is just about getting through the moment, without trying to win some bigger battle. That line about surviving the night, not the war, stayed with me.
in quiet strength and sound,
Afterforever ✨🎵