The Three Circles Worksheet: Relapse Prevention Plan
If you’re serious about staying sober and breaking free from porn, you need more than motivation. You need structure, clarity, and a proactive relapse prevention plan.
The Three Circles Worksheet gives you a visual framework to track the patterns that lead to relapse and stay grounded in behaviors that lead to freedom. In this post, I’ll explain how it works and how to use it alongside the instructional video to build your own plan.
🔴 The Inner Circle – Your Relapse Zone aka The Ditch
The inner circle defines what a relapse actually is. These are your bottom-line behaviors—the ones you’ve committed to stay away from completely. Not “maybe,” not “kind of,” not “depends how I feel.” These are hard boundaries.
For guys in porn recovery, the inner circle usually includes:
• Viewing any form of pornography
• Masturbation
• Edging or using fantasy to self-soothe
• Using hookup apps or browsing explicit social media
• Visiting adult websites, cam sites, or paying for sex
Being vague here will sink your recovery. You don’t drift into relapse—you blur the lines until you stop noticing you’ve crossed them.
Be clear. Define what’s off-limits.
🟠 The Middle Circle – Triggers & Guardrails
Most guys don’t fall into relapse overnight. They slide into it—slowly, subtly, and usually unconsciously. That’s what the middle circle is all about.
This is your yellow zone—behaviors, moods, and patterns that aren’t relapse themselves, but always show up before one. This is where relapse actually begins.
Examples of middle-circle behaviors:
• Scrolling Instagram or TikTok at night
• Isolating emotionally
• Skipping spiritual or physical disciplines
• Avoiding difficult conversations
• Carrying unprocessed anger, anxiety, or shame
• “Just browsing” without a plan
• Skipping check-ins with your group or coach
This is where your brain starts drifting. You feel off, disconnected, distracted. These are your early signals. Pay attention. They’re not innocent.
🟢 The Outer Circle – Living in Sexual Health (S.E.E.D.S. Framework)
The outer circle is where real freedom is built. These are the daily, consistent practices that restore your nervous system, realign your focus, and reinforce who you’re becoming. This is what you do to stay grounded—not just avoid porn, but actually heal.
Use the S.E.E.D.S. model to build your outer circle:
S — Social & Spiritual Connection
Addiction thrives in isolation. Freedom grows through connection.
• Prayer, Scripture, journaling
• Weekly men’s group or check-ins
• Vulnerable conversation with a trusted friend
• Quality time with spouse or community
• Serving others to get out of your own head
E — Education
Your brain needs to be rewired with truth.
• Read recovery-focused books
• Journal about emotions, identity, and shame
• Watch teaching content on healing and neuroscience
• Study Scripture with curiosity, not performance
E — Exercise
Physical movement burns off stress and regulates your nervous system.
• Weightlifting, running, hiking
• Playing a sport
• Walking outside with no phone
• Stretching or breathwork after work or before bed
D — Diet
Don’t underestimate the connection between nutrition and mental clarity.
• Eat real, whole foods
• Cut processed sugar and refined carbs
• Stay hydrated
• Avoid caffeine spikes and crashes
• Don’t skip meals—especially in high-stress seasons
S — Sleep
Poor sleep makes self-control plummet.
• Regular, consistent bedtime
• No screens an hour before bed
• Keep your phone out of the bedroom
• Create a wind-down routine (read, journal, pray)
✅ How to Use the Three Circles Framework
This isn’t just a one-time worksheet. It’s a living tool. Review it regularly. Update it as you grow. Talk it through with your coach, accountability partner, or group.
Here’s the rhythm I recommend:
• Review it weekly (every Sunday or before group)
• Reflect: Did I drift into my middle circle? Was I rooted in my outer circle?
• Adjust: What new behaviors or patterns are showing up?
• Reset: What do I need more of this week? What’s missing?
🔚 Final Thought: Clarity Is Kindness
Most relapses don’t happen from a lack of desire to quit. They happen because you weren’t clear about what you were actually doing—or not doing.
This tool helps you get honest, spot the drift early, and stay anchored in a daily rhythm that builds real freedom—not just white-knuckled sobriety.
Remember: You don’t need perfection. You need direction.
TAKE ACTION
🎥 Watch the Video
👉 How to Use the Three Circles Worksheet (YouTube)
📄 Download the Worksheet
👉 Get the free 3-Circles printable PDF
👉 Get the free daily S.E.E.D.S printable PDF
💬 Work With Me
If you’re ready to stop doing this alone and want coaching and structure:
🎙️ Listen to the Podcast
Real talk on recovery, emotional health, and spiritual wholeness: