Reading assignment for this week:

Yellow workbook pages 137-146 OR BRB pages 235 – 249

Red Book pages 112-114, the “Making Amends” section

Red Book pages 641-643, “A Discussion About Step Eight and Step Nine”

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book

Tradition Six (the tradition for the month of June) in depth starting on page 518 of the BRB

Suggested supplemental reading:

Melody Beattie, “Codependents Guide to the Twelve Steps,” the Step Nine chapter, pages 131-152 of the 1990 edition.  See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions are excerpted from the Step Nine worksheet on http://12-steps-recovery.com in conjunction with the yellow workbook, and from Melody Beattie’s book, “Codependents’ Guide to the Twelve Steps” with the author’s permission:

1. What is the relationship that is bothering you the most right now? What do you need to do to take care of yourself in that relationship? What would you say if you were free to be entirely honest with that person about your behaviors, your feelings, and what you wanted and needed? How have you discounted yourself or not owned your power in that relationship? How have you discounted or devalued the other person? (© Melody Beattie, Codependents Guide)
2. What is the biggest guilt you have right now? Using the Steps as a formula, how can you deal with that, so you can be done with the guilt? (© Melody Beattie, Codependents Guide)
3. What amends do you think you have already made? These can include apologies already made, helpful tasks for those you have hurt, changed attitudes, and so forth.
4. Have you made your amends to yourself yet? How has that affected your friendship with yourself?

Deep Dive questions:

A. What is my true motive for making amends?

B. How has making amends freed me from feeling responsible for other people’s decisions?

C. What is an appropriate approach to take when making a direct amend would cause harm to others?

© Al-Anon’s Reaching for Personal Freedom Workbook

Following are a few optional exercises you may wish to complete on your own as well:

If you are ready, set some amends goals. For instance, name the people to whom you would like to make amends. Set a reasonable deadline and a goal for apologizing, wherever that is appropriate. Be as specific or as general as you want. You may want to make your goal “to become aware of the people I owe apologies to, then make those amends.” Or you may have a list of names and incidents and want to set a deadline for talking to these people. (© Melody Beattie, Codependents Guide)

From your list of amends, if there are apologies that you need to make, write them down. Read your apologies to a friend or sponsor if possible, or reread them several times to yourself while resisting the temptation to defend yourself or minimize the actions you’re apologizing for. Do your apologies sound defensive? Do they come across as an attack on the other person, or do they sound sincere?

Role play with your friends or sponsor anything you are planning to say during your amends, or speak your amends aloud to yourself in front of a mirror. How do your amends come across? Is your message and body language one of sincere apology?

For any amends you have made, write a self-forgiveness affirmation that helps you let go of guilt. A sample affirmation might read: “I love and accept myself. I have taken responsibility for my behavior with _________, and I am now free to let the past go.” We can also write a similar affirmation about forgiving others: “I have dealt with my feelings toward _________, and I have forgiven him or her. I have let go of my feelings toward him or her, and I allow peace and love to settle into our relationship.” (© Melody Beattie, Codependents Guide)

This week’s reading assignment:

Yellow workbook pages 131-136 OR BRB pages 227 – 234

Red Book pages 112-114, the “Making Amends” section

Red Book pages 641-643, “A Discussion About Step Eight and Step Nine”

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book

Tradition Six (the tradition for the month of June) in depth starting on page 518 of the BRB

Suggested supplemental reading:

Melody Beattie, “Codependents Guide to the Twelve Steps,” the Step Eight chapter, pages 123-129 of the 1990 edition, starting with the “Became Willing” section and continuing through the end of the chapter.  See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions are excerpted from the Step Eight worksheet on http://12-steps-recovery.com in conjunction with the yellow workbook, and from Melody Beattie’s book, “Codependents’ Guide to the Twelve Steps” with the author’s permission:

1. Take the list of people that you have harmed and make a list of possible amends to each one of them. Then, choose the amends that seem most appropriate, and rank them according to level of difficulty. Which amends will be the hardest for you to make? Which will be the easiest?
2. What consequences do you fear in making amends? What is the worst thing that can happen? What is the best thing that can happen? What is likely to happen?
3. Do you feel angry or resentful towards any people on your amends list? If so, write them a letter of anger, but don’t send it to them. Describe here any other ways that you have used to get rid of the anger and resentment towards anyone on your list.
4. Describe any dreams that relate to making amends to others.
5. What are the relationships, past or present, that bother you the most? (© Melody Beattie, Codependents Guide)
6. Would you like peace and healing in your relationships, even those you don’t wish to maintain? What are the barriers to healing that are still within you? (© Melody Beattie, Codependents Guide)

Deep Dive questions:

A. Can you identify any patterns of harms you have done? What are they?

B. How will you become willing?

C. What emotional (and other) harm have you done to yourself?

D. How will you forgive yourself?

© Podenco Press’ 12 Step Workbook

This week’s reading assignment:

Yellow workbook pages 131-136 OR BRB pages 227 – 234

Red Book pages 112-114, the “Making Amends” section

Red Book pages 641-643, “A Discussion About Step Eight and Step Nine”

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book

Tradition Six (the tradition for the month of June) in depth starting on page 518 of the BRB

Suggested supplemental reading:

Melody Beattie, “Codependents Guide to the Twelve Steps,” the Step Eight chapter, pages 116-123 of the 1990 edition, through the end of the “Making Our Lists” section.  See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions are excerpted from the Step Eight worksheet on http://12-steps-recovery.com in conjunction with the yellow workbook:         

1. Make a list of all those that you have possibly harmed by practicing selfish, manipulative, or destructive behaviors, or otherwise acting out your character defects. List the effects on those people as individuals, and on your relationship. (Moderator’s note: The yellow workbook states, “We show self-forgiveness when we place our name at the top of the Eighth Step list.”)
2. How have you hurt yourself by practicing selfish, manipulative, or destructive behaviors, or otherwise acting out your character defects?
3. What important relationships did you destroy or damage by practicing selfish, manipulative, or destructive behaviors, or otherwise acting out your character defects?
4. How much time and energy have you lost by
   practicing selfish, manipulative, or destructive behaviors, or otherwise acting
   out your character defects? What do you think you might have done or become
   were it not for those behaviors and character defects?
   

Deep Dive questions:

A. How can I move beyond the justifications for the harms I caused such as resentments, fears, and blame?

B. Are there any names that I didn’t add to my previous 8^th Step lists?

C. Why am I not willing to make amends with some people, principles, or institutions? Does this stem from fear, resentment, or my inability to see the harm that I caused? Can I add the names now?

D. In making amends, am I still trying to please, control, or punish?

© Diana Lea’s AA Powerful 12 Step Workbook

This week’s reading assignment:

Yellow workbook pages 124-130 OR BRB pages 217 – 226

Red Book pages 111-112, the heading titled “Character Defects vs. Laundry List Traits”

Red Book Chapter 8, “The Solution: Becoming Your Own Loving Parent” in full.

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book

Tradition Six (the tradition for the month of June) in depth starting on page 518 of the BRB

Suggested supplemental reading:

“Drop The Rock: Removing Character Defects ~ Steps Six and Seven” by Bill P., Todd W., and Sarah S., page 57-91 (the Step Seven section.) See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

Melody Beattie, “Codependents Guide to the Twelve Steps,” the Step Seven chapter, pages 107-115 of the 1990 edition. See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions are excerpted from the Step Seven worksheet on http://12-steps-recovery.com:

1. Where do you feel most supported and helped in your strivings for recovery? What person, situation, event, or thought restores your hope? Is there a way to maximize those influences? If so, then how?
2. What are you grateful for?
3. When do you think that life has been especially good for you? When did you have the greatest joy?
4. What would you do if you were granted three wishes?
5. Describe in detail what you think that your life will be like with your defects of character removed from you. What do you think that you can do to leave the world a better place and accomplish your mission in life?

Deep Dive questions:

A. What old behaviors get in the way of my being humble?

B. How do I humbly ask my Higher Power to take my shortcomings?

C. What can I do to cooperate with my Higher Power in removing my shortcomings?

D. What positive trait do I want to develop or substitute for a trait I want to eliminate?

E. Am I able to see challenges as opportunities to practice new character traits?

© Al-Anon’s Paths to Recovery Workbook

This week’s reading assignment:

Yellow workbook pages 124-130 OR BRB pages 217 – 226

Red Book pages 111-112, the heading titled “Character Defects vs. Laundry List Traits”

Red Book Chapter 8, “The Solution: Becoming Your Own Loving Parent” in full.

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book

Tradition Five (the tradition for the month of May) in depth starting on page 513 of the BRB

Suggested supplemental reading:

“Drop The Rock: Removing Character Defects ~ Steps Six and Seven” by Bill P., Todd W., and Sarah S., page 57-91 (the Step Seven section.) See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

Melody Beattie, “Codependents Guide to the Twelve Steps,” the Step Seven chapter, pages 107-115 of the 1990 edition. See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions are excerpted from the Step Seven worksheet on http://12-steps-recovery.com:

1. What character defects do you think will be the most difficult to give up? Why? In what order do you plan to give them up?
2. What kind of situations, stressors or pressures cause you to regress back into your defects of character? What can you do to lessen the likelihood of that stress occurring?
3. What makes you lose hope? Can you avoid such situations? If so, then how?
4. What would you like to recapture in your life?
5. Describe your typical day’s activities in terms of how much time you spend on each type of activity. Next, describe your typical day’s activities if you knew that you had only one year to live. Have you made the correct decisions about how to spend time with loved ones, in solitude and with your discretionary time? If not, how would you like to change it?

Deep Dive questions:

A. What obstacles have I faced in working Step Seven?

B. How do I find the humility needed to ask God to remove my shortcomings?

C. How has the pain caused by my shortcomings brought me the humility I need to ask for help?

© Al-Anon’s Reaching for Personal Freedom Workbook

This week’s reading assignment:

Yellow workbook pages 117-123 OR BRB pages 207 – 216

Red Book pages 111-112, the heading titled “Character Defects vs. Laundry List Traits”

Red Book Chapter 8, “The Solution: Becoming Your Own Loving Parent” in full.

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book

Tradition Five (the tradition for the month of May) in depth starting on page 513 of the BRB

Suggested supplemental reading:

“Drop The Rock: Removing Character Defects ~ Steps Six and Seven” by Bill P., Todd W., and Sarah S., introduction through page 56 (the Step Six section.) See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

Melody Beattie, “Codependents Guide to the Twelve Steps,” the Step Six chapter, pages 97-106 of the 1990 edition. See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions:

1. What does it mean to you to be entirely ready to have your character defects removed? What would you be doing in your day-to-day life if you were entirely ready, and what would you stop doing?
2. The recovery literature teaches us that our character strengths will rush in to expand and fill the space in our personalities formerly occupied by our character defects. Make a list of your character strengths. Which of your character strengths do you believe will be heightened and expanded by the removal of which of your character defects? (Excerpted from http://12-steps-recovery.com’s Step Six worksheet.)
3. Make a list of everything you would like changed about yourself. Include on it the things you would like to stop doing, things you would like to start doing, any family-of-origin work you’d like to accomplish, things you’d like to get and have. Put everything you’d think of on the list, everything you’d like to be part of your future. {Moderator’s note: please share your list with the group as you are willing and able.} Then put the list away and let go of everything on it. (From “Codependents’ Guide” with Melody Beattie’s permission.)
4. Do you believe it’s safe to trust {your Higher Power} and this process called recovery? (From “Codependents’ Guide” with Melody Beattie’s permission.)

Deep Dive questions:

A. Am I willing to let go of all my defects of character? Why or why not?

B. Which ones would I prefer to hold onto? What advantages do I see in holding onto them?

C. Which defects of character also contain assets?

D. How can I look at all of these characteristics from a fresh point of view today?

E. How do I trust and feel confident that my Higher Power is there for me?

© Al-Anon’s Paths to Recovery Workbook

This week’s reading assignment:

Yellow workbook pages 117-123 OR BRB pages 207 – 216

Red Book pages 111-112, the heading titled “Character Defects vs. Laundry List Traits”

Red Book Chapter 8, “The Solution: Becoming Your Own Loving Parent” in full.

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book

Tradition Five (the tradition for the month of May) in depth starting on page 513 of the BRB

Suggested supplemental reading:

“Drop The Rock: Removing Character Defects ~ Steps Six and Seven” by Bill P., Todd W., and Sarah S., introduction through page 56 (the Step Six section.) See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

Melody Beattie, “Codependents Guide to the Twelve Steps,” the Step Six chapter, pages 97-106 of the 1990 edition. See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions:

1. What are the hard-to-handle beliefs, behaviors, feelings, wants, or needs that you’re struggling with right now? {How can you} begin affirming that you are becoming ready to let go of these issues? (Excerpted from Melody Beattie’s copyrighted book, “Codependents’ Guide to the Twelve Steps.”)
2. How would it make your life different if you believed that you could just relax and let this process called recovery happen to you? (From “Codependents’ Guide” with Melody Beattie’s permission.)
3. Take some time to review the character defects that you wrote while doing our 4^th Step work. Is there one thing that stands out more than another?
4. Make a list of your character defects, from the most relevant (those that have the greatest impact on your life) to the least. Are there any defects you feel you are clinging to, reluctant to part with? Why? (Excerpted from http://12-steps-recovery.com’s Step Six worksheet.)

Deep Dive questions:

A. How do I know if I am ready?

B. If I am not entirely ready, how might I turn these fears over to the God of my understanding?

C. What fears block me from being entirely ready?

D. Can I ask my Higher Power for the willingness to be ready?

© Al-Anon’s Paths to Recovery Workbook

This week’s reading assignment:

Yellow workbook pages 112-116, starting with the section titled “Grief: The Onion and Time” OR BRB pages 199 – 206

“The Solution” “The Solution” on page 590 of the ACA Red Book (also in the first few pages of the workbook), with a particular emphasis on the second paragraph

Red Book pages 295-302, through the section titled “Loving Parent,” and pages 326-327, “What We Can Expect From Reparenting Ourselves.”

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book

Tradition Five (the tradition for the month of May) in depth starting on page 513 of the BRB

Suggested supplemental reading:

             Sharecare’s online article about caring for oneself while grieving:

http://www.sharecare.com/health/grief-emotional-health/how-care-myself-while-grieving

See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

Al-Anon’s book, “Opening Our Hearts, Transforming Our Losses,” available from Al-Anon’s online store or on Amazon.com. See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

Melody Beattie, “Codependents’ Guide To The Twelve Steps,” pages 91-96 of the Step Five chapter, beginning with the heading titled “Setting Ourselves Free” and continuing through the end of this chapter. See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions are adapted from the yellow workbook, Red Book Chapter 8, and from “Codependents’ Guide” with Melody Beattie’s permission:

1. What actions will you take to free yourself from the burden of unexpressed grief? (Hint: this week’s yellow workbook reading contains several suggestions.)
2. List the ways you will comfort and care for yourself while you are doing your 5^th Step grief work.
3. Is there someone in your life now whom you need to talk to? Is there something going on ~ a feeling, a need, or an issue ~ that you don’t want to talk about, but need to? Is there someone you’re avoiding because you have something difficult to say? (Copyrighted by Melody Beattie, “Codependents’ Guide to the Twelve Steps.”)
4. In the past week, have you treated yourself or another person badly? Are you willing to tell a safe and trusted person what you have done? Are you willing to tell your Higher Power what you have done? (Excerpted from Melody Beattie’s copyrighted book, “Codependents’ Guide to the Twelve Steps.”)

© Adult Children of Alcoholics World Service Organization

Deep Dive questions:

A. How does accepting my humanness release me from guilt and shame?

B. In what ways has applying Step Five to my life helped me gain trust in myself and others?

C. As a result of working Step Five, what realization has been the most beneficial to my recovery?

© Al-Anon’s Reaching for Personal Freedom Workbook

This week’s reading assignment:

Yellow workbook pages 184-187, the Appendix titled “Hearing a Fifth Step” OR BRB pages 631 – 636

Red Book pages 108-111, the heading titled “Inventory Steps and Realizing Generational Abuse”

Yellow workbook pages 106-111, through the section titled “Reparenting Ourselves”

Red Book pages 295-302, through the section titled “Loving Parent,” and pages 326-327, “What We Can Expect From Reparenting Ourselves”

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book

Tradition Five (the tradition for the month of May) in depth starting on page 513 of the BRB

Suggested supplemental reading:

Melody Beattie, “Codependents’ Guide To The Twelve Steps,” pages 83-91 of the Step Five chapter, through the heading titled “Admitted To God And To Ourselves.” See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions are adapted from the yellow workbook, Red Book Chapter 8, and from “Codependents’ Guide” with Melody Beattie’s permission:

1. Have you taken a formal Fifth Step? If so, what was the impact of that on your life and your feelings about yourself? If not, what steps have you taken to prepare for completing your Fifth Step? (Copyrighted by Melody Beattie, “Codependents’ Guide to the Twelve Steps.”)
2. How did you (or will you) balance complete honesty with fairness and compassion for yourself in completing your Fifth Step? (Adapted from ACAWSO’s yellow workbook.)
3. How did completing your Fifth Step break your family’s dysfunctional “don’t talk, don’t trust, don’t feel” rules? What did you learn about trust in the process of completing your Fifth Step? Which of your family’s dysfunctional messages about trust did you unlearn while completing your Fifth Step? What impact has that had on you and your life today? (Copyrighted by Adult Children of Alcoholics World Service Organization.)
4. Are you in the habit of sharing yourself ~ who you are ~ with other people? When was the last time you called someone because you needed to talk about something? Do you talk to people about what you’re going through when you’re going through it, or do you wait until you’ve resolved the incident yourself, then report it after the fact? (Copyrighted by Melody Beattie, “Codependents’ Guide to the Twelve Steps.”)
5. What are five traits of a Loving Parent? Name a way you can meet your Loving Parent.

© Adult Children of Alcoholics World Service Organization

Deep Dive questions:

A. What risks did I take to complete Step Five?

B. What walls have I built to hide the person I am from others?

C. How does honestly sharing the secrets of my past help me to recover from the emotional damage I endured?

© Al-Anon’s Reaching for Personal Freedom Workbook

This week’s reading assignment:

Yellow workbook pages 102-104 OR BRB pages 185 – 189

Yellow workbook pages 76-78, the sections titled “Distinguishing Our Feelings” and “Feeling Intensity Scale”

Red Book pages 160-164

Red Book page 19, item #12

Red Book page 38, the first two paragraphs beginning “When we did excel . . .”

Recommended weekly reading:

“The Laundry List” or “The Problem,” “The Solution,” and “The Promises” on pages 587-591 of the Red Book or in the first several pages of the yellow workbook;

“The Twelve Steps” on pages 91-92 of the Red Book (also on pages 1-2 of the workbook); and

“The Twelve Traditions” on page 592 of the Red Book Tradition Four (the tradition for the month of April) in detail starting on Red Book page 508

Suggested supplemental reading:

Friel, John and Linda, “An Adult Child’s Guide to What’s ‘Normal’ “, pages 53-56, the chapter on feelings. See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

Friel, John and Linda, “Adult Children: The Secrets of Dysfunctional Families,” pages 107-109. See ACAWSO’s Literature Policy: “It has always been accepted that ACA should remain eclectic in choosing literature. That is, ACA meetings may draw from various sources without censorship.”

This week’s step study questions:

Yellow workbook page 103, the Feelings Sentence exercise, and page 104, the Praise exercise. The following questions are adapted from the workbook:

 Complete the following sentence for as many feelings as you are able to identify and distinguish:

I feel ___________ when __________ because _________________. (Example: “I feel hopeful when I attend an ACA meeting because I know I am heard.”

(NOTE: The yellow workbook recommends completing three sentences daily for a period of two weeks, then continuing to practice identifying and distinguishing our feelings by regularly completing this exercise.)

(2) Review the list of 25 character assets under the “Praise Exercise” heading on page 104 of the yellow workbook. Identify at least ten of your praiseworthy attributes (and please ignore the running commentary in your head from your Inner Critic while completing this exercise), then share how your praiseworthy attributes have made you a better friend, partner, spouse, parent, employee, etc. to yourself and to others.

“© Adult Children of Alcoholics World Service Organization.”

Deep Dive questions:

A. What do I like about myself?

B. What do other people like about me?

C. What are some of the things I know how to do that make me feel especially proud of myself?

© Al-Anon’s Blueprint for Progress Workbook