Self-guided journal

Sixty-two days from now,
you'll wish you'd started today.

A printable journal and daily tracker for rethinking your relationship with alcohol. Morning reflection, hour-by-hour log, evening review. One page a day.

·169 pages, interactive fillable PDF
·Print at home on A4 or US Letter, or fill it in on your tablet
·Instant download, yours to keep
·From AU$9

Start the 90 days — AU$29 See inside first

Educational self-reflection resource, not medical treatment

The re.newal 90-day daily tracker and journal cover

Don’t spend another year
doing the same shit.

When you decide to change your relationship with alcohol, the hardest part isn’t the decision. It’s having a clear, honest structure to keep showing up for yourself every single day.

Six steps, one loop

The re.newal Method

Not a straight line. A loop you return to. Built from lived experience and the stages of change that actually stick.

After years of personal recovery, conversations with hundreds of people, and rebuilding this journal, the pattern became clear: lasting change comes from a handful of repeatable moves, done in roughly the same order, revisited again and again. The six steps were shaped by lived experience and the practical patterns that help people stay consistent. They give you a clear sense of where you are and what tends to come next.

Step 01

Rethink

Put your relationship with alcohol under the microscope: what it does to your brain, what it costs you, which beliefs are actually true versus just comfortable.

Nothing changes until you rethink it. Challenge the stories you’ve been telling yourself and get honest about what alcohol has given and taken.

Step 02

Reflect

Look back honestly at what you’ve done, what you’ve survived, what you value, and why any of this matters to you.

Forgiveness, accomplishments, values, and finding your sober “why”. Reflection turns the past into fuel instead of weight.

Step 03

Realign

Turn insight into behaviour: new habits, real goals, and boundaries that protect the life you’re building.

This is where intention meets action. Small, concrete changes that compound over time.

Step 04

Repair

See your triggers coming, defuse them, and take an unflinching look at where every part of your life currently stands.

Includes a full 10-component life audit (REPAIR) so you know exactly what needs attention.

Step 05

Reconnect

Rebuild the connections alcohol cost you, with other people, and with the parts of yourself you numbed out.

Support networks, relationships, and genuine gratitude practice. You can’t do this alone, and you don’t have to.

Step 06

Renewal

The part where this stops being an exercise and starts being your life: daily maintenance and 90 days of tracking.

Exercise, mindfulness, self-care, and the daily tracker that keeps the practice alive long after the journal is finished.

Steps 3, 4 and 5 (Realign, Repair, Reconnect) are interchangeable depending on what life is throwing at you in any given week. Work through the six steps in order the first time. After that, return to whichever chapter matches what you’re dealing with.

The daily practice

Morning reflection.
Hour by hour.
Evening review.

One page a day. The left side is for your thinking: six prompts in the morning, six at night. The right side is for your hours: what you actually did with the day, written down as it happens.

01

Fill the top band and the morning six

With your coffee, before the day starts making decisions for you.
02

Keep the hourly column open

A few words per hour is enough. It is a record, not an essay.
03

Close with the evening six + check-ins

Energy, mood, urge to drink, sleep. Then stop.