The 'Just for Today' Card
Just for Today… It’s a saying that is often heard in AA. But what exactly are its origins, and how is the phrase related to recovery? The earliest sighting of the expression, “Just for Today”, appeared in a newspaper column called “Dr. Crane Says”, by Dr. Frank Crane. The 1921 Boston Daily Globe article focused on a list of ten, “Just for Today”, suggestions for his readers to practice on a daily basis. The first suggestion is as follows:
“Just for Today, I will try to live through this day only, and not tackle my whole life-problem at once. I can do some things for twelve hours that would appall me if I felt I had to keep them up for a lifetime.”
As time passed, the phrase “Just for Today” and the nine other suggestions migrated from the Boston Daily Globe, into Alcoholics Anonymous literature, then was formally adopted by the AA for publication in 1978.
In speaking to the first suggestion, if a person has decided to evaluate their relationship with substances, and through that evaluation, they decided to stop using substances, then suggestion one could be extremely helpful. How so?
Well, oftentimes we tend to tackle behavioural change by breaking the behaviour into smaller more manageable chunks; this is what is known as partialising. If one thinks about never using substances again it can be extremely overwhelming, and can cause additional anxiety, which in and of itself may lead to continued use of substances. However, if an individual takes the “Just for Today” approach towards sobriety, 24 hours seems a lot more manageable than 20, 30, or even 40 years from now.
This approach of partialising and focusing on the present moment, rather than the unknown future, can help keep us grounded when we are considering sobriety. This method can also be used for issues beyond addiction such as anxiety, depression, or any other lifestyle changes you may want to make. Some folks see this tactic as very similar to mindfulness.
Just for today I will try to live through this day only, and not tackle my whole life problem at once. I can do something for twelve hours that would appal me if I felt that I had to keep it up for a lifetime.
Just for today I will be happy. Most folks are as happy as they make up their minds to be.
Just for today I will adjust myself to what is, and not try to adjust everything to my own desires. I will take my ‘luck’ as it comes, and fit myself to it.
Just for today I will try to strengthen my mind. I will study. I will learn something useful. I will not be a mental loafer. I will read something that requires effort, thought and concentration.
Just for today I will exercise my soul in three ways: I will do somebody a good turn, and not get found out; if anybody knows of it, it will not count. I will do at least two things I don’t want to do —just for exercise. I will not show anyone that my feelings are hurt; they may be hurt, but today I will not show it.
Just for today I will be agreeable. I will look as well as I can, dress becomingly, talk low, act courteously, criticise not one bit, not find fault with anything and not try to improve or regulate anybody except myself.
Just for today I will have a programme. I may not follow it exactly, but I will have it. I will save myself from two pests: hurry and indecision.
Just for today I will have a quiet half hour all by myself, and relax. During this half hour, sometime, I will try to get a better perspective of my life.
Just for today I will be unafraid. Especially I will not be afraid to enjoy what is beautiful, and to believe that as I give to the world, so the world will give to me.