Overcome addiction and

embrace recovery with our

clinically validated online app

Overcome addiction

and

embrace recovery

with our

clinically validated

online app

CheckUp & Choices

CheckUp & Choices is a confidential self-help and wellness online program that has been clinically validated in multiple National Institute on Alcohol Abuse and Alcoholism (NIAAA) funded trials to help SMART Recovery participants. The CheckUp & Choices web app works on internet-connected devices (computer, tablet, mobile) anywhere, anytime you need it.

The online program includes:

The Checkup

A comprehensive alcohol self-assessment with objective feedback that helps clarify your relationship with alcohol and its impact on your life, including risks.

Choices Programs

Structured and guided cognitive behavioral and motivational exercises to help you achieve and maintain sobriety. Modules on alcohol, marijuana, opioids, and stimulants are all included.

Subscribers get access to everything, 24/7. CheckUp & Choices will not label you or tell you what to do.

You will be treated with respect and without judgment.

Why Use CheckUp & Choices?

In multiple studies funded by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), individuals utilizing CheckUp & Choices demonstrated:

A 55% decrease in drinking quantity, frequency, and intensity in non-dependent drinkers

A 50% reduction in alcohol-related problems

A 36% decrease in drinking days in dependent drinkers

A 55% decrease in drinking quantity, frequency, and intensity in non-dependent drinkers

A 50% reduction in alcohol-related problems

A 36% decrease in drinking days in dependent drinkers

Getting Started

There are two plans available:

$79 for 3 months

Clinical research shows that it takes 3 months for new behaviors to stick

Drinker’s CheckUp

3 months Choices Program

Set safer, realistic self-help goals

Learn how to track and manage your triggers for heavy drinking.

Manage thoughts, feelings, and behaviors

Develop alternative behaviors that replace drinking

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$149 for 12 months

Study results showed continued reduction in alcohol consumption between 3-12 months

Drinker’s CheckUp + Quarterly CheckIn

12 months Choices Program

Increase and maintain motivation with guided self-change

Cope with urges

Live a balanced life and reduce risk of relapse

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We are so confident you will find the program helpful that it comes with a money-back guarantee.

SMART Recovery receives a donation of 30% of every plan purchased.

CheckUp & Choices is a paid, third-party product.

What People Are Saying

“I can’t say I was shocked with how bad my drinking had become, but seeing it in comparison to others — in charts and graphs and words — impacted me more than anything has so far.”

– L.V.

“Thank you. This helped me face things I was trying to hide so I can move forward and change.”

– T.M.

“This was great. It helped me clearly see where I am and make a plan.”

– K.R.

Additional Resources on CheckUp & Choices

SMART Recovery Blog Posts:

Family & Friends CAN Help a Heavy Drinker

Moving Away from the Terms ‘Alcoholic’ and ‘Alcoholism’

5 Reasons to Make CheckUp & Choices a Part of Your SMART Recovery Journey, By Dr. Reid Hester

How an Online, Evidence-Based Recovery Tool Can Help You Stop Drinking

SMART’s online partner CheckUp & Choices featured in Parents Magazine

CheckUp & Choices’ Simple Digital Tools for Alcohol Recovery

Podcasts:

Webinar Audio: Addiction Recovery for 2017: New Science, New Strategies, with Reid Hester, Ph.D., creator of CheckUp & Choices

Confidentiality and Anonymity

The information you provide in CheckUp & Choices is treated with the same confidentiality as a medical record. It is not shared with anyone unless you choose to share it. You can also keep it completely anonymous by setting up an alternative email account just for this course.

Development of This Course

Dr. Reid K. Hester, Ph.D. is a clinical psychologist, researcher, and the Co-Founder of CheckUp & Choices, serving as the Director of its Research Division.

Dr. Hester has published over 60 journal articles on the topic of substance misuse and digital interventions. His research has been published in peer-reviewed journals including the: Journal of Consulting and Clinical Psychology, Journal of Medical Internet Research, and Journal of Substance Abuse Treatment.

A leader in his field, Dr. Hester is one of the nation’s most sought-after substance misuse experts. His opinions, online resources, and research have been featured in The New York Times, NPR, The Wall Street Journal, Time, Vogue, and Men’s Health among others.

Dr. Hester received his masters and Ph.D. in clinical psychology from Washington State University in 1979.

$34 one time payment

Evaluate what steps you can take to make changes with our clinical psychologists today

Clarify your relationship with alcohol and its impact on your life, including risks.

Consider whether or not to change your drinking.

Assess whether moderating or stopping would be most useful.

Easy to upgrade to our Choices Program to get ongoing help.

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Dr. Reid K. Hester, Ph.D. is a clinical psychologist, researcher, and the Co-Founder of CheckUp & Choices, serving as the Director of its Research Division.

Dr. Hester has published over 60 journal articles on the topic of substance misuse and digital interventions. His research has been published in peer-reviewed journals including the: Journal of Consulting and Clinical Psychology, Journal of Medical Internet Research, and Journal of Substance Abuse Treatment.

A leader in his field, Dr. Hester is one of the nation’s most sought-after substance misuse experts. His opinions, online resources, and research have been featured in The New York Times, NPR, The Wall Street Journal, Time, Vogue, and Men’s Health among others.

Dr. Hester received his masters and Ph.D. in clinical psychology from Washington State University in 1979.

Frequently Asked Questions

What is CheckUp & Choices?

It is an online program that can guide you through the process of a) considering whether to change your drinking, b) developing a plan to change if you decide to, and c) helping you learn the skills to achieve your goal of stopping drinking. There also are programs that focus on marijuana (cannabis), stimulants, and opioids.

It is a group of online self-help and wellness programs that can guide you through the process of a) considering whether to change your drinking, b) developing a self-guided plan to change if you decide to, and c) helping you learn the skills to achieve your goals of either cutting back or stopping drinking. There also are programs that focus on marijuana (cannabis), stimulants, and opioids.

How does CheckUp & Choices help me stop drinking?

By guiding you through a series of exercises that systematically help you take the steps to achieve your goals and to give you feedback on your progress as you practice new skills and change your habits.

How does CheckUp & Choices help me cut back on drinking or stop drinking?

By guiding you through a series of exercises that systematically help you take the steps to achieve your goals and to give you feedback on your progress as you practice new skills and change your habits.

Why the 3 and 12-month subscription options?

How long it takes to change your drinking and/or drug use and make your new habits stick depends on the length of time of your use. The longer you’ve been drinking or using heavily, the longer it takes to change your habits. Our self-help programs are designed for those who need brief support as well as for those who need longer-term support.

Why the 3 and 12-month subscription options?

How long it takes to change your drinking and/or drug use and make your new habits stick depends on the length of time of your use. The longer you’ve been drinking or using heavily, the longer it takes to change your habits. Our self-help programs are designed for those who need brief support as well as for those who need longer-term support.

What does evidence-based mean? Why does evidence-based matter?

Evidence based means that there is scientific data to support clinically relevant outcomes from the self-help program. For our program this means multiple randomized clinical trials with outcomes published in peer-reviewed journals. Why does it matter? Because outcomes and data from scientific research give you the soundest basis for having confidence that a program could be helpful for you.

What does clinically validated and evidence-based mean? Why does evidence-based matter?

Evidence based means that there is scientific data to support clinically relevant outcomes from the self-help program. For our program this means multiple randomized clinical trials with outcomes published in peer-reviewed journals. Why does it matter? Because outcomes and data from scientific research give you the soundest basis for having confidence that a program could be helpful for you.

Is CheckUp & Choices only for alcoholics?

No. We evaluated the elements in our application in individuals who spanned the range of heavy drinking and alcohol related problems. Most of our studies did not involve drinkers at the most severe end of the spectrum. And the term “alcoholic” is outdated and not used in the helping professions. Heavy drinking and its related problems can range from mild to severe and life threatening. The issues of alcohol and drug misuse are more like high blood pressure (mild to severe) than pregnancy (yes or no).

Is CheckUp & Choices only for alcoholics?

No. We evaluated the elements in our application in individuals who spanned the range of heavy drinking and alcohol related problems. Most of our studies did not involve drinkers at the most severe end of the spectrum. And the term “alcoholic” is outdated and not used in the helping professions. Heavy drinking and its related problems can range from mild to severe and life threatening. The issues of alcohol and drug misuse are more like high blood pressure (mild to severe) than pregnancy (yes or no).

CheckUp & Choices was designed by clinical psychologists and and in partnership with SMART Recovery. It has been validated in multiple randomized clinical trials funded by NIH/NIAAA to help individuals significantly reduce drinking and alcohol related problems.

1. Hester R, Lenberg K, Campbell W, Delaney H. Overcoming Addictions, a Web-Based Application, and SMART Recovery, an Online and In-Person Mutual Help Group for Problem Drinkers, Part 1: Three-Month Outcomes of a Randomized Controlled Trial. J Med Internet Res 2013;15(7):e134

2. Campbell W, Hester RK, Lenberg KL, Delaney HD. Overcoming Addictions, a Web-Based Application, and SMART Recovery, an Online and In-Person Mutual Help Group for Problem Drinkers, Part 2: Six-Month Outcomes of a Randomized Controlled Trial and Qualitative Feedback From Participants. J Med Internet Res 2016;18(10):e262

3. Hester, R.K., Squires, D.D., & Delaney, H.D. (2005). The Computer-based Drinker’s Check-up: 12-month outcomes of a controlled clinical trial with problem drinkers. Journal of Substance Abuse Treatment, 28, 159-169.

See partial publications list below.

Visit checkupandchoices.com/our-research for additional publications and references.

There are two plans available: