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MY DIARY
MY DIARYKeeping a weekly diary is a really good way of
becoming aware of how often you drink or use other
drugs, how much and why. Your diary is a powerful
way to maintain your motivation, increase your
confidence in being successful and help you achieve
your goals. Your diary also makes it easier for you to
identify your high-risk situations like when you use too
much or are very tempted to use.
2 MY DIARY
3MY DIARY
How to use your diary
• Write in your diary when you are using or feel like using. This will help you see changes.
• Make a note of the situation or environment you are in (e.g. where you are, what is happening and who you are with).
• Record what you have used and how much you are using each day.
• Make sure you record the days you did not use.
• Add up the amount of money you spend each day and total it for the week.
• Put a cross against high-risk times when you used more than you meant to or had a strong urge to use.
• Write down your thoughts and feelings.
• Read and think about what you have written to help you keep on track.
• If you like, review your diary with your counsellor or case manager.
4 MY DIARY
MY
DIA
RYW
eek
com
men
cing
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ith
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bst
ance
u
sed
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w m
uch
Th
ou
gh
ts/
feel
ing
s
Mon
day
Tues
day
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Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
Sund
ay
6 MY DIARY
MY
DIA
RYW
eek
com
men
cing
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w m
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gh
ts/
feel
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Mon
day
Tues
day
7MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
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8 MY DIARY
MY
DIA
RYW
eek
com
men
cing
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w m
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feel
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Mon
day
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9MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
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rday
Sund
ay
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MY
DIA
RYW
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men
cing
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11MY DIARY
Wed
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sday
Frid
ay
Satu
rday
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MY
DIA
RYW
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day
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13MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
Sund
ay
14 MY DIARY
MY
DIA
RYW
eek
com
men
cing
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gh
ts/
feel
ing
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Mon
day
Tues
day
15MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
Sund
ay
16 MY DIARY
MY
DIA
RYW
eek
com
men
cing
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w m
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gh
ts/
feel
ing
s
Mon
day
Tues
day
17MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
Sund
ay
18 MY DIARY
MY
DIA
RYW
eek
com
men
cing
: ___
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bst
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sed
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w m
uch
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ou
gh
ts/
feel
ing
s
Mon
day
Tues
day
19MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
Sund
ay
20 MY DIARY
MY
DIA
RYW
eek
com
men
cing
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sed
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w m
uch
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ou
gh
ts/
feel
ing
s
Mon
day
Tues
day
21MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
Sund
ay
22 MY DIARY
MY
DIA
RYW
eek
com
men
cing
: ___
____
____
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ith
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ney
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bst
ance
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sed
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w m
uch
Th
ou
gh
ts/
feel
ing
s
Mon
day
Tues
day
23MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
Sund
ay
24 MY DIARY
MY
DIA
RYW
eek
com
men
cing
: ___
____
____
____
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____
____
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____
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go
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en, w
her
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wh
o w
ith
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ney
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ent
Su
bst
ance
u
sed
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w m
uch
Th
ou
gh
ts/
feel
ing
s
Mon
day
Tues
day
25MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
Sund
ay
26 MY DIARY
MY
DIA
RYW
eek
com
men
cing
: ___
____
____
____
____
____
____
____
____
____
____
____
____
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go
als
are:
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en, w
her
e,
wh
o w
ith
Mo
ney
sp
ent
Su
bst
ance
u
sed
Ho
w m
uch
Th
ou
gh
ts/
feel
ing
s
Mon
day
Tues
day
27MY DIARY
Wed
nesd
ay
Thur
sday
Frid
ay
Satu
rday
Sund
ay
© Mental Health Commission of Western Australia 2016
