How Can I track My Progress in Recovery?

writing in journal

Tracking progress in mental health recovery is essential because it allows us to gauge how far we’ve come, what we’ve become stronger in, what we’ve learned so far, what can should hone in on, and how we can help others with the tools we’ve learned. The U.S. Department of Health and Human Services states there are four components to recovery: health, home, purpose, and community. Health involves making informed decisions to promote one’s health and well-being. Home requires have a stable and safe place to live. Purpose gives us fulfillment in daily activities, work, school, volunteering, caring for our family, and being creative; it gives us the independence, income, and resources to effectively participate in society. Community allows us to build relationships and support with others to whom we can rely on.

Before we begin exploring ways to track our progress, it’s first important to explore what progress does and doesn’t mean. Healthy Place notes that “getting better” is less and less about fixing things, and more about understanding the self and realizing more of who we are, whatever that means. We should set realistic goals, but stay mindful that if we are doing our best and making daily efforts towards our health and well-being, we are making progress.

There are several ways you can track your progress:

  • Keeping a notebook and writing down daily activities, thoughts, ideas, etc. Without holding back, writing all thoughts down can serve as evidence to recurring thought/behavioral patterns that one can more clearly identify when reviewing entries dating back weeks, months, even years.
  • Several phone apps can be used to track progress, such as PTSD Coach, Squirrel Recovery, T2 Mood Tracker, AA Big Book, Affirmations, Cassava, and more. They do note that while these apps may be helpful, in-person treatment is necessary for optimal recovery.
  • The Depression and Bipolar Support Alliance provides a list of resources such as a wellness tracker, wellness strategies, symptom checklist, wellness workbook, trigger tracker, medication information charts, therapy worksheets and more. You can access these tools by going to
  • If you have a partner or close friend that can help you throughout your recovery, speaking with them about your progress may assist you in recognizing how far you’ve come. Oftentimes our close friends and loved ones recognize changes before we do.

Treatment centers often provide you with a mentor or therapist to work with throughout your recovery, and they may be able to assist you with further resources. Maintaining open communication with your healthcare team means that you will have a support group to track your progress with you – and people that you can rely on if you need help.

If you are seeking a treatment center that truly cares about your success in recovery, call us today at 888-743-0490. Simple Recovery’s drug and alcohol treatment center is in Orange County, CA. To speak with a representative about what might work best for you, call us today