## What should I do?
- If an apology is due, make it now
- Ask God for the right thought or action
- Ask: How I can be helpful?
- If you don't need to decide right now, don't
- If in doubt, say nothing
- If in doubt, do nothing
- Regulate only myself
- When about to speak
- Ask:
- Does it need to be said?
- Does it need to be said by me?
- Does it need to be said right now?
- Or
- Is it kind?
- Is it necessary?
- Is it true
## Helpful mental responses
- Stay right-sized
- Keep the situation right-sized
- Stay out of the past
- Stay out of the future
- Admit defeat
- Let go
- Forgive by withdrawing judgement
- Stop thinking about the problem
- Think about God
- Think about the solution
- Cultivate gratitude
- 'Help is the sunny side of control'
- Leave people be
## Programme activities
- Apply the evening tools of Step Eleven (page 86)
- Write a brief inventory (5 minutes)
- Based on the review
- Make any necessary apology
- Share any secrets
- Have any necessary discussion
- Apply the morning tools of Step Eleven (pages 86 and 87)
- Apply the tools of Step Ten (pages 84 and 85)
- Apply the 'agitated or doubtful' tools (page 87)
- Call a newcomer
- Call a peer
- Call a sponsor
- Call an old-timer
- Call anyone else who could appreciate a call
- Say the serenity prayer
- Say the Step Three prayer
- Say the Step Seven prayer
- Say the Step Eleven prayer
- Say other prayers
- Meditate for a few minutes
- Read a page of the Big Book
- Read a page of other AA literature
- Read a page of a daily reader
- Read a page of another spiritual book
- Read other spiritual materials
- Listen to an AA tape
- Listen to a spiritual tape
- Watch a spiritual video
- Look back over notes on the programme
- Look for solutions to apply at the level of
- Right beliefs
- Right thinking
- Right behaviour
- Write out corrective measures
- Right beliefs
- Right thinking
- Right behaviour
- Get on with the day
## Other activities to get out of the head
- Clean a room
- Do a chore
- Light a candle and contemplate it
- Sing a song
- Read or recite a poem
- Play a musical instrument
- Go for a walk
- Find an animal or child to play with
- Read a poem
- Read a book
- Listen to an audio book
## Things maybe to avoid
- Social media
- News
- Current affairs
- Dating apps
- Random surfing of the Internet