It’s entirely up to you.

But the only time you can do it is right now.

Why now?

Because it’s always now, silly.

If you make a decision to quit tomorrow,

it will still be “now,” then.

And once again, your Beast will say,

“Why now? Why never? Why not just one day at a time?”

And you can keep coming back to the problem, forever.

Think it over. You need not respond immediately.

But if you are ready, keep reading.

This is not an experiment.

Here is how to make a Big Plan:

Half-hearted plans to quit for good won’t do.

It’s all or nothing, like jumping off the high dive.

There’s no turning back.

Now, think about the meaning of each of these five words,

“I will never drink/drug again.”

“I” am in control of my muscles. Therefore, “I” call the shots.

“Will” is just my ability to make a decision, which requires no power.

“Never” means eternity, forever, to the last star in the universe.

“Drink/use” is what I will never do

“Again,” which means that this decision is based on my past experience.

Feel the discomfort.

That is your Beast, frightened of you,

horrified at what you are planning.

Now, think about why you are quitting for good.

No new problems caused by drinking or using,

a better life,

better marriage,

more education,

health,

money,

normal relationships,

whatever you hope for.

Feel the hope.

They are not an illusion, a false hope, or a pink cloud.

Those feelings are you.

Trust those feelings of hope.

Now, say the words slowly to yourself,

with as much meaning as you can,

“I will never drink/use again.”

Mean it!

Trust that you will always be able to recognize

an inner longing to drink or use

as your deadly enemy.

Be willing to let your “old friend” suffer and die.

Look at your hands,

which are necessary to consume alcohol or drugs.

Understand that they are under your complete control at all times.

Your Beast has no power over you;

it is a quadriplegic which must appeal to you

in order to convince you to drink or use.

Wiggle your index finger.

Now challenge your Beast to do the same.

Ask yourself, “How bad (depressed, anxious, bored, angry, etc.)

am I willing to get and still not drink/use?

(Hint: Try, “As bad as I feel. That’s how bad I can feel and still not drink or use.)

Get it?

Listen for the echo!

When you state your Big Plan,

you will almost certainly hear

some serious commotion in your head.

It may be angry commotion,

or sadness, or fear,

or bald cynicism like,

“Oh, sure. A likely story.

What a lie.

What a lot of crap this AVRT is.”

That is your Beast in action,

defending itself against the worst thing possible.

You are threatening it, in effect, with death.

Fortunately, it is not you.

You will survive, but IT is certainly upset!

Too bad.

Now, complete your Big Plan by saying it again, with meaning.

Only this time, add,

“…and I will never change my mind.”

Your Beast will get the message.

Humans naturally dominate Beasts, within or without.

Congratulations on your Big Plan!

AVRT is effortless.

From here on, your task is simple.

All you do is recognize any thinking or feeling that even remotely suggests that you will drink alcohol or use drugs again.

The “R” is AVRT stands for recognition —

not “removal” or “reasoning against.”

Just recognize those feelings and thinking, the AV, and they will fall silent.

Only when you engage in dialog with the AV, will you have “white knuckles.”

Stay alert for new Beast activity, which may be sudden or gradual. It doesn’t give up easily, and it is a strong opponent. When you feel it struggle within you, it is only your old enemy having a hard time with its new master — you. Your Beast activity will taper off and within a matter of weeks or months abstinence will be effortless.

If you aren’t going to drink or use any more, what would your purpose be in attending recovery meetings?

You will be surprised and fascinated at how much of your thinking is actually your Addictive Voice. You may be stunned to discover how much recovery movement concepts have become part of your Addictive Voice, paving the way for more drinking or using. In fact, your Beast will use the 12-step program as its strongest ally. It will yearn for meetings and tell you that AA is absolutely right, that by taking personal responsibility for abstinence you are proving that you are a very sick person who will inevitably relapse.

[Source:  Rational Recovery, https://rational.org/]