Title: Navigating Your Path to Recovery: The FASTT Check-In Method
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Chapter 1: Understanding the Importance of Self-Check-Ins
If you're facing challenges with pornography, it's essential to take a moment for self-reflection and implement effective strategies. As I prepare for my daily accountability session with my brother (via voice memos), I want to share a reminder about the FASTT check-in method, a valuable tool to help you maintain a porn-free lifestyle.
If you already have an accountability partner, make sure to utilize this method with them today. If not, grab some paper or your device and start taking stock of where you are.
- F — Feelings
- A — Active Commitments
- S — Slips/Sobriety
- T — Threats to your Sobriety
- T — Tools to Combat the Threats
It's crucial to approach this process with honesty. Overshare if needed; humility and transparency are vital for success! I firmly believe in this approach. Regularly using it enhances our awareness and helps us effectively plan our days. Remember, failing to prepare is preparing to fail. Try it out and share your experience!
For a more in-depth exploration of these concepts, let's break down each component:
Section 1.1: The "Feeling" Component
This part focuses on your internal emotional state, as illustrated below (thanks to my mentor, Vern Tompke, from the Finding Traction podcast). When checking in, you'll typically find that you are either meeting your needs or not. It’s important to communicate what resonates with you honestly.
Section 1.2: Active Commitments and Their Role
Your active commitments represent the healthy routines that propel you forward in your recovery. Start small, as developing new habits can take 1-3 months to solidify. When planning these commitments, categorize them into four key areas of your life:
- Passions: Are you engaging with what you love?
- Spiritual Health: Are you connected to something greater than yourself?
- Relationships: Are you fostering healthy connections?
- Physical Health: How is your fitness and overall well-being?
Chapter 2: Assessing Slips and Sobriety
When evaluating slips and sobriety, honesty is paramount. Discuss what might cross your personal boundaries with your accountability partner.
- Slips: Think of these as cautionary yellow lights. They indicate moments where your momentum is faltering—like excessive phone scrolling or browsing provocative content.
- Sobriety: This is your definitive red line, marking the point of no return. For many, this includes actions such as engaging with pornography or masturbation. Understand what actions lead you down a negative path, and be open about them.
It's essential to remember that recovery is a journey filled with ups and downs. Embrace your missteps, learn from them, and strive to improve. As Samuel Beckett wisely stated, "Try again. Fail again. Fail better."
Section 2.1: Identifying Threats to Recovery
Recognizing potential triggers is key to maintaining sobriety. With your partner, openly discuss anything that could pose a risk, no matter how trivial it may seem. Examples include:
- Lack of sleep leading to poor judgment
- Missing healthy routines
- Emotional struggles or trauma
- Exposure to provocative content
Section 2.2: Strategies to Combat These Threats
Develop practical tools to counteract these threats. For instance, if nighttime phone use is a struggle, consider leaving your phone in another room. Other effective methods include:
- Accountability software like CovenantEyes
- Ad blocker applications
- Setting boundaries for social media use
- Prioritizing good sleep and nutrition
- Engaging in community activities
- Practicing mindfulness and meditation
Remember, the effectiveness of these tools relies on how you implement them.
Chapter 3: Implementing the FASTT Check-In
FASTT check-ins are intended to foster collaboration and a sense of community. While you can do them solo, having an accountability partner enhances the experience.
Effective ways to conduct check-ins include:
- Phone calls
- Voice recordings
- Emails
- Video calls
- In-person meetings
Establish a regular frequency for your check-ins. Whether daily, every other day, or weekly, consistency is key. Starting with a mentor figure can provide valuable guidance and accountability.
I've been conducting FASTT check-ins with my brother for over a year, and it's been a transformative tool in my recovery journey. My mentor, Vern Tompke, also offers support through group sessions, and I regularly meet with a therapist to discuss my broader life goals.
Be cautious of surrounding yourself with individuals who do not share your objectives, as it can hinder your growth. Partner with someone who inspires you to strive for betterment.
In conclusion, I hope the insights on the FASTT check-in method and tips for getting started prove helpful. As I approach three months on this journey, I’ve faced moments of doubt and the temptation to give in to shame. However, my FASTT check-ins have become a crucial lifeline.
These check-ins are not just about personal growth; they’re about the community I’ve built with my brother, mentor, and therapist. Together, we are focused on becoming better individuals, seeking redemption, and celebrating triumphs.
Give this method a try and share your thoughts in the comments!
For more resources, follow me on:
Apple or Spotify Podcasts — Porn Free Millennial
X — Porn_Free_YouTube — PornFreeMillennial
Stay strong and keep fighting the good fight!