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Hands writing in a notebook beside a mug of tea at a window overlooking a misty lake

Guided workbookPrivateEncrypted

Write it down.Keep it yours.

Six guided exercises for the work recovery asks of you — inventory, amends, hard conversations, gratitude and a plan for staying well. Encrypted before it’s stored, and shared only with a person you choose.
Start writing — it’s freeSee the six exercises
  • AES-256 encrypted
  • No staff access
  • Never in notifications

Six guided exercises

Prompts for the workrecovery asks of you.

Each exercise is a short set of sections and prompts — long answers, short answers or lists. Start one, leave it, come back. Progress counts prompts answered, never days in a row.
Inventory ~40 min

Personal inventory

Put what you’re carrying on paper — resentments, fears and patterns — so you can look at it honestly and talk it through with someone you trust.

  • What I’m holding onto
  • Fears
  • My part and my patterns
A prompt from it“What patterns do I notice repeating?”
Amends ~30 min

Preparing an amends list

Think through who you may have harmed and how you might make it right — at your own pace, with support, and without doing harm in the process.

  • People
  • Making it right
A prompt from it“Is there anyone I shouldn’t contact directly? Why?”
Conversation prep ~15 min

Getting ready to talk to my sponsor

Organize your thoughts before a hard conversation so you can say what matters, ask for what you need, and listen.

  • What’s going on
  • What I need
A prompt from it“What feels hardest to say out loud?”
Conversation prep ~10 min

Preparing for a doctor’s visit

Write down what you want your doctor or prescriber to know so you don’t forget it in the room. HEAL never gives medical advice — this helps you get it from the right person.

  • For my appointment
A prompt from it“Anything I’m nervous to bring up?”
Daily practice ~5 min

Gratitude & small wins

A short daily practice to notice what’s going right — especially on days when it’s hard to see.

  • Today
A prompt from it“One small win today:”
Staying well ~20 min

My staying-well plan

Name your early warning signs and the people and steps that help, so the plan is ready before you need it.

  • Warning signs
  • What helps
A prompt from it“Early signs I’m starting to struggle:”
A woman writing in a notebook at a window table, smiling to herself, mountains and water outside

Short notes are fine.

There’s no word count and no right answer. A line today is enough.

Inside the editor

A quiet page,one promptat a time.

  • Three kinds of promptLong reflections, a short line, or a list you build one item at a time.
  • Saves as you writeEvery pause saves an encrypted copy. Close the tab and pick up where you left off.
  • Progress, not pressureA simple count of prompts answered. Mark an exercise done, or reopen it whenever.
  • Delete means deleteRemove an entry and it’s deleted — along with any share links made from it.
Workbook · My staying-well plan Sample
What helps
People I can call (first names are fine):
My sister, Jo
Marcus from the Tuesday room
Add another…
Encrypted · only you can see thisSaved just now
Next promptShare with a person

How privacy works

Sealed beforeit’s ever stored.

Your answers are turned into unreadable ciphertext on HEAL’s servers before they touch the database. Only your signed-in account can open them again — plus anyone you deliberately share a page with.
What’s storedIllustration
answers_ciphertext = 9f2c1ab07e44d3…a81e0c55b2
answers_iv = 3be0…d41a
answers_tag = c771…09ff

This is what an entry looks like at rest — not a single readable word of your answers.

AES-256 encryption

Every answer is sealed with AES-256-GCM, with a fresh random nonce on every save, so even identical words never look alike.

Staff can’t read it

The HEAL staff console has no screen that opens workbook answers or check-in notes. Moderators never see them.

Never in notifications

Reminders, emails and push messages never quote your workbook. Not a word, not a preview.

Never in analytics

Your writing is kept out of analytics, logs and background jobs. We count visits, not feelings.

Share with a human

Some pages aremeant to be readby one person.

A sponsor before a hard talk. A counselor before a session. When you’re ready, share a few answers — with one person, for a few days, on your terms.
  1. 01

    Pick the exact prompts

    Only answered prompts can be chosen. Everything you don’t tick stays sealed.

  2. 02

    Name one person

    A first name is enough. Add an email if you want HEAL to send them the link — the email never contains your writing.

  3. 03

    Choose how long

    The link works for 1, 3, 7 or 14 days — never longer — then stops on its own.

  4. 04

    Read it once, then confirm

    You see exactly what they’ll see. Nothing is shared until you tick the box and confirm.

  5. 05

    A private link you control

    They see only the prompts you picked. You can see whether it’s been opened — and turn the link off at any time.

  6. Sample flowThe recipient doesn’t need a HEAL account. If the link is off or expired, they see a polite message — nothing else.

Honest limits

A workbook, nota therapist.

The workbook helps you prepare and reflect. It doesn’t replace the people who walk with you.
What it is
  • A private place to sort your thoughts
  • Preparation for a sponsor, counselor or doctor
  • A plan you write before you need it
  • Yours to keep, share in part, or delete
What it isn’t
  • Therapy, counseling or treatment
  • A substitute for a sponsor
  • Medical advice — bring that to a prescriber
  • Read or answered by anyone at HEAL

HEAL is not an emergency service and is not monitored around the clock. If you or someone else is in danger, call 911. For a mental health or substance use crisis, call or text 988.

FreePeer-ledReal people

Your words, your pace.

The workbook is free with every HEAL account. Choose a pseudonym, open an exercise, and write as much or as little as today allows.

Join HEAL — it’s freeOpen the web app