877-415-4060
1018 Oakhill Drive
Alpine, Utah 84004

Aftercare Plan (90 Days): Quick Answer

Direct answer:

An Aftercare Plan (90 Days) is a simple plan for your first 3 months after rehab. It sets a weekly schedule for support (therapy, groups, sober friends, routines), and it tells you what to do if cravings or relapse show up.

This page is for education, not medical advice. If you or someone else is in immediate danger, call 911. If you need urgent emotional support, you can call or text 988 (U.S.).

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What this 90-day plan gives you

  • A week-by-week roadmap (weeks 1–13)
  • An interactive plan builder you can copy or print
  • A relapse warning signs check + “what to do next” steps
  • Family scripts (calm + clear)

If you’re stepping down into PHP or IOP, this plan helps you keep structure.

Aftercare Plan (90 Days) planning worksheet with weekly goals and schedule
A simple planning sheet helps many people stay steady during the first 90 days after rehab.

Who this 90-day plan helps most

On this page

What should be in a 90-day aftercare plan?

A strong aftercare plan has structure, support, and a clear relapse response. Think of it like a seatbelt. You hope you never need it, but you’re glad it’s there.

1) Your weekly support schedule

  • Outpatient care: PHP or IOP (or weekly therapy).
  • Recovery meetings (AA/NA/SMART or similar).
  • 1–2 sober check-ins (mentor, sponsor, coach, trusted friend).

2) Your daily “non-negotiables”

  • Sleep window (same bedtime/wake time most days).
  • Meals + water.
  • Movement (walks count).
  • A stress tool (breathing, journaling, grounding).

3) Your relapse prevention plan

  • Your top triggers (people, places, feelings).
  • Early warning signs (before a relapse).
  • A step-by-step “if/then” plan (see below).

Important: If you’re leaving rehab and you think you may need a higher level of care again, do not wait. You can talk with admissions about options like residential treatment, PHP, or IOP.

Helpful outside resources (open in a new tab): SAMHSA National Helpline, FindTreatment.gov, NIDA: Principles of Treatment (PDF).

90-day roadmap (weeks 1–13)

The first 90 days are about stability. Most people need more structure in the first month, then they can slowly build more independence.

Structure level over time (simple chart)

Higher structure early is normal. It’s not weakness. It’s smart.

Weeks 1–2
Stabilize
High
Weeks 3–4
Routine
Med-High
Weeks 5–8
Strength
Medium
Weeks 9–13
Independence
Steady

First 24 hours home (tiny timeline)

The first day back can feel “too quiet.” This helps.

Step 1: Make your space safe
  • Remove alcohol/drugs, old contacts, and “stash spots.”
  • Plan rides so you’re not stuck and stressed.
  • Put emergency numbers in your phone.
Step 2: Lock your next 7 days on a calendar
  • Therapy / outpatient appointments.
  • 2–4 recovery meetings.
  • One family check-in (calm + short).
Step 3: Choose “today” goals only
  • Eat, sleep, shower, move your body.
  • Text one safe person.
  • Go to bed on time.
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90 days at a glance (weekly focus)

Weeks Main focus What to do (simple actions)
1–2 Stabilize
  • Build a weekly schedule (meetings + therapy).
  • Sleep and meals first.
  • Daily check-in with one safe person.
3–4 Routine
  • Keep the same wake time most days.
  • 2–4 meetings a week.
  • Start work/school plan with supports.
5–8 Strength
  • Practice coping skills in real life.
  • Build sober hobbies and weekend plans.
  • Family boundaries + calm communication.
9–13 Independence
  • Keep core supports (don’t “graduate” from help).
  • Plan for travel, holidays, and stress weeks.
  • Update your relapse response plan.
Weeks 1–2: Stabilize
Do this:
  • Build a weekly schedule (meetings + therapy).
  • Sleep and meals first.
  • Daily check-in with one safe person.
Weeks 3–4: Routine
Do this:
  • Keep the same wake time most days.
  • 2–4 meetings a week.
  • Start work/school plan with supports.
Weeks 5–8: Strength
Do this:
  • Practice coping skills in real life.
  • Build sober hobbies and weekend plans.
  • Family boundaries + calm communication.
Weeks 9–13: Independence
Do this:
  • Keep core supports (don’t “graduate” from help).
  • Plan for travel, holidays, and stress weeks.
  • Update your relapse response plan.

Utah note: If you traveled to Utah for treatment, going home can feel like a big shock. Plan extra support for the first 2–4 weeks (more meetings, more check-ins, fewer high-risk situations). Keep a “calm routine” that reminds your body of safety (daily walk, sunlight, early bedtime).

Build your 90-day plan (interactive)

This tool gives you a simple starting plan. Then you can adjust it with your therapist or care team. If you feel unsafe, overwhelmed, or close to relapse, get help right away.

Want help choosing a level of care? Explore treatment options, PHP, IOP, or start with admissions.

✅ Tip: The best plan is the one you can do every week.

Use the form to generate your 90-day plan. You’ll see recommended weekly supports, daily basics, and a relapse response plan.

Quick links to meeting finders (external)
If you need help finding care fast (external)

Weekly schedule template + daily checklist

A good aftercare plan is not fancy. It’s repeatable. Start with this weekly template. Then keep it for 90 days.

Simple weekly template (fill in your times)

  • Therapy / outpatient: ____ days at ____
  • Recovery meetings: ____ days at ____
  • Sober check-ins: ____ (name) on ____ / ____
  • Movement: 20–30 min, ____ days/week
  • Family check-in: 1 short check-in/week

Reality rule: Don’t overload week 1. Start small, then add more.

Daily checklist (for the next 90 days)

Check what you can. This is progress, not perfection.

  • ☐ Slept (or rested) in my sleep window
  • ☐ Ate 2–3 meals + water
  • ☐ Moved my body (walk counts)
  • ☐ Talked to 1 safe person
  • ☐ Used 1 coping tool
  • ☐ Avoided high-risk places/people
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Relapse warning signs + what to do (interactive)

Relapse usually starts before someone uses. It often shows up as mood changes, skipping support, or “I don’t need help anymore.”

Early warning signs (common)

  • Missing meetings or therapy “just this week.”
  • Sleeping all day or not sleeping at all.
  • Hiding, lying, or isolating.
  • Romanticizing past use (“it wasn’t that bad”).
  • Big anger, shame, or panic that won’t settle.
  • Hanging out with high-risk people again.

What NOT to do: don’t argue, shame, threaten, or lecture. Shame pushes people into hiding.

Quick stability check (7 questions)

Answer honestly. This is private. It’s just to guide your next step.

Call Now
Your result will show here.

Tip: If you checked 4 or fewer, add support this week.

If/then relapse response plan (decision pathways)

If I’m craving and I feel shaky…
  1. Tell someone now (text/call a safe person).
  2. Drink water + eat something simple.
  3. Move your body for 10 minutes (walk, shower).
  4. Go to a meeting today (or an online meeting).
  5. If cravings feel out of control, increase care (IOP/PHP/residential).
If I used once and I’m ashamed…
  1. Tell someone safe immediately (don’t hide).
  2. Do not “finish the binge.” Get back to safety.
  3. Remove access (leave the place, call for a ride).
  4. Call your provider or admissions to talk through next steps.
  5. If there is severe withdrawal risk or medical danger, call 911.
If my loved one is relapsing and refusing help…
  • Stay calm. Speak short and clear.
  • Set one safe boundary (example: “No drugs in the home”).
  • Offer two choices: verify insurance or talk to admissions.
  • If there is danger, call 911. If there is emotional crisis, call/text 988.

When to call Alpine vs emergency help

  • Call Alpine / admissions if: relapse risk is rising, you need a plan, you want to step up care, or you need structure fast.
  • Call 911 if: someone is unconscious, having seizures, severe chest pain, severe confusion, or immediate danger.
  • Call/Text 988 if: there are suicidal thoughts, self-harm risk, or severe emotional crisis and you need support now.
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Family support toolkit (copy/paste scripts)

Families do better when communication is calm, clear, and short. Below are scripts you can copy. Change the words to fit your voice.

Script 1: “I care and I’m here.”

“I care about you. I’m not here to fight. I want to help you stay safe. What would support look like today—talking to someone, going to a meeting, or calling admissions together?”

Script 2: boundary without shame

“I love you, and I won’t support anything that hurts you. I can’t have drugs/alcohol in the home. If you want help today, I will help you take the next step.”

Script 3: if someone is refusing help

“I hear you. I won’t argue. I’m going to take care of safety first. If you change your mind today, I will help you verify insurance or talk to admissions.”

Family checklist for the next 7 days

  • Pick one calm check-in time (15–20 minutes).
  • Ask: “What support is on your calendar?” (not “are you sober?”)
  • Keep stress low at home (sleep, meals, quiet time).
  • Have a plan for red flags (who calls who, and when).
  • If you need guidance, use Contact Us or Admissions.

Common mistake: waiting for a “big” relapse before getting help. If the warning signs are rising, stepping up care early can prevent a crisis.

Cost + insurance questions (step-down care)

Aftercare often includes outpatient therapy or programs like PHP or IOP. Coverage can depend on your plan, medical need, and network rules.

Questions to ask your insurer

  • Is PHP/IOP covered? How many days/visits?
  • Do I need prior authorization?
  • What is my deductible and out-of-pocket max?
  • Is telehealth covered for therapy?
  • Are medications and mental health visits covered?

Fast next steps

  1. Verify insurance (quick and confidential).
  2. Read cost + insurance basics.
  3. If you’re not sure what level you need, start with admissions.
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If you are looking for local support groups while building your aftercare plan: AA, NA, SMART.

FAQ

How long should aftercare last?

Many people start with a 90-day aftercare plan and then keep core supports going after that. The goal is not to “graduate” from help. The goal is to build a life that supports recovery.

What if I can’t fit a lot into my schedule?

Start with the smallest plan you can repeat: 1 therapy slot, 2 meetings, and 2 check-ins each week. Consistency beats intensity.

Do I need PHP or IOP after residential?

Not everyone does, but many people benefit from step-down care. Learn more about PHP and IOP, or talk with admissions about options.

What if I have anxiety, trauma, or depression too?

That is common. You may need support for mental health and addiction at the same time. See dual diagnosis and explore therapy options.

What if I think I need detox again?

If you are at risk of using again, it’s smart to reach out early. Learn about detox support and next steps. If there is severe medical danger, call 911.

Where can I find help if I’m not sure what to do next?

You can call Alpine at 877-415-4060 or start here: Start the admissions process. For U.S. resources, you can also use FindTreatment.gov or SAMHSA’s helpline.

What to do next (simple)

  1. Pick your next 7 days of support (calendar it).
  2. Use the plan builder above and copy your plan.
  3. If red flags are rising, step up care early.
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Written by Ivy O'Brien • Last updated: March 2, 2026

Where should I start?

Direct answer: Choose the level of care you need, then take the next step—verify insurance or talk to admissions.

Verify Insurance Talk to Admissions Call Now: 877-415-4060

Day treatment (PHP)

A strong step-down option with full-day therapy and support—without overnight stays.

Dual diagnosis care

Help for substance use + mental health together (like anxiety, depression, trauma).

Therapy options

See the therapies we use and what they’re designed to help with.

Alumni support

Staying connected after treatment—support, community, and next-step structure.

Verify insurance

Get clarity on benefits and coverage. Fast, confidential, and no pressure.

Talk to admissions

Not sure what level of care fits? We’ll help you choose the safest next step.

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1018 Oak Hill Drive
Alpine, Utah 84004

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