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12-Step Alternatives: Recovery Without AA
12-step alternatives are mutual support groups for addiction recovery that do not follow the Alcoholics Anonymous model of surrendering to a higher power and working twelve steps. The best known in the US are SMART Recovery, which uses tools drawn from cognitive behavioral therapy; LifeRing Secular Recovery, which focuses on strengthening the sober self through peer conversation; Recovery Dharma, which uses Buddhist meditation practices; Women for Sobriety, built around positive statements for women; and Moderation Management for people who want to cut back on drinking. Research suggests that people who stay engaged in any mutual support group tend to do better, so the right group is usually the one you will keep attending. All are free or donation-based, and most offer online meetings every day.
Quick answers
What is the main alternative to AA?
SMART Recovery is the most widely available alternative in the US. It uses practical, science-based tools to manage urges and change behavior, and it does not involve a higher power or lifelong labels.
Are there secular recovery groups?
Yes. SMART Recovery and LifeRing Secular Recovery are both non-religious. Recovery Dharma draws on Buddhist ideas but treats them as practices rather than beliefs, and welcomes people of any faith or none.
Do 12-step alternatives work?
Studies comparing groups have found broadly similar results when people stay involved. Engagement matters more than the brand, so choosing a group whose approach feels right to you is a reasonable strategy.
Can I use more than one group?
Yes. Many people mix meetings, for example attending SMART Recovery and an AA meeting, or adding a meditation-based group alongside therapy or medication.
Why people look for alternatives to AA
Alcoholics Anonymous and Narcotics Anonymous have helped millions of people, and they remain the most widely available groups in the country. They are not the only option, though, and they are not a fit for everyone.
Common reasons people explore other groups
- Discomfort with the spiritual language or the idea of a higher power.
- Not wanting to call themselves an alcoholic or addict for life.
- Preferring practical tools and skills over a step-by-step program.
- Wanting a group that supports medication for addiction treatment without judgment.
- Looking for a women-only or meditation-based space.
The Substance Abuse and Mental Health Services Administration describes recovery as having many pathways. Choosing a different kind of group is one of them, not a lesser version of recovery.
SMART Recovery
SMART Recovery (Self-Management and Recovery Training) is built on ideas from cognitive behavioral therapy and motivational interviewing. Meetings are led by trained facilitators and focus on what you can do this week, not on your past.
The four-point program
- Building and keeping motivation to change.
- Coping with urges and cravings.
- Managing thoughts, feelings and behaviors.
- Living a balanced life.
Members use tools like a cost-benefit analysis of using, and a simple method for questioning unhelpful thoughts. SMART covers alcohol, drugs and behaviors such as gambling, and it has a separate Family and Friends program for loved ones.
LifeRing Secular Recovery
LifeRing is a fully secular group based on three ideas, often called the "three S" philosophy: sobriety, secularity and self-help. Members commit to abstinence from alcohol and other drugs.
Meetings are informal conversations. People share how their week went and what they are planning next. The idea is that everyone has a sober self and an addicted self, and supportive peers help strengthen the sober side. Members build their own personal recovery plan rather than following set steps.
Recovery Dharma and Refuge Recovery
Recovery Dharma uses Buddhist practices, especially meditation and mindfulness, to support recovery from any addiction. Meetings usually open with a guided meditation followed by a reading and sharing.
Recovery Dharma grew out of Refuge Recovery, which still runs its own meetings. Both treat Buddhist teachings as practical tools rather than religious requirements. If you are curious about mindfulness, these groups pair well with our guide to CBT for addiction, which uses similar skills for managing urges.
Women for Sobriety
Women for Sobriety was founded in 1975 as a program designed specifically for women. Its New Life Program is built around 13 acceptance statements focused on self-worth, emotional growth and taking responsibility for your own life.
Many women say they value a space where they can talk openly about shame, trauma, parenting and relationships. Meetings are available in person and online.
Moderation Management and cutting back
Moderation Management supports people who want to reduce their drinking rather than stop entirely. It often begins with 30 days without alcohol, followed by agreed limits.
For more on safe ways to reduce alcohol, see our guides on tapering off alcohol and medication for alcohol cravings.
Comparing the main options
| Group | Approach | Goal | Best for |
|---|---|---|---|
| SMART Recovery | CBT-based tools | Abstinence encouraged | People who like practical skills |
| LifeRing | Secular peer conversation | Abstinence | People wanting a non-religious, flexible group |
| Recovery Dharma | Meditation and mindfulness | Abstinence | People drawn to mindfulness |
| Women for Sobriety | Positive acceptance statements | Abstinence | Women wanting a women-only space |
| Moderation Management | Limits and self-monitoring | Reduced drinking | Mild drinking problems only |
| AA / NA | Twelve steps, sponsorship | Abstinence | People comfortable with spiritual language |
A 2018 study that followed people in AA, SMART Recovery, LifeRing and Women for Sobriety found that involvement in each group was linked to better outcomes, with no clear winner. Fit and consistency matter most.
How to choose and get started
- Decide what matters to you: secular or spiritual, abstinence or moderation, mixed or women-only.
- Try two or three different groups, ideally at least twice each, since every meeting has its own feel.
- Start online if in-person feels like too much. Most groups list daily video meetings on their websites.
- Notice how you feel afterward. A good group leaves you feeling understood and a little more capable.
- Combine peer support with professional care where needed, such as counseling or medication.
Peer groups are support, not medical treatment. If you are physically dependent on alcohol, opioids or benzodiazepines, see our treatment programs comparison or call the SAMHSA National Helpline at 1-800-662-4357 for free, confidential referrals 24/7.
If you or someone near you is in crisis, call or text 988. If someone may have overdosed, call 911.
Frequently asked questions
Is SMART Recovery better than AA?
Neither is better for everyone. Research suggests similar results for people who stay engaged. SMART suits people who want practical tools and no spiritual content, while AA offers more meetings and sponsorship.
Do 12-step alternatives support medication like Suboxone or naltrexone?
SMART Recovery, LifeRing and Recovery Dharma generally welcome people taking prescribed medication for addiction. It is still worth asking the facilitator, since individual meetings vary.
Are these groups free?
Yes. Most run on voluntary donations, and there is no fee to attend. Some sell optional workbooks.
Is there an alternative for families?
SMART Recovery Family and Friends uses CRAFT-based skills for loved ones. Al-Anon and Nar-Anon are the 12-step options for families.
What if there are no meetings near me?
Every group in this guide runs online meetings, many every day. Online attendance counts just as much as showing up in person.
Do I have to commit to lifelong abstinence?
Most groups encourage abstinence but do not ask you to take on a lifelong label. Moderation Management is the main option for reducing drinking, and it suits only milder problems.
Talk to someone this week
One conversation with a doctor or a helpline counselor shortens this more than any amount of planning alone. It is free, and it is confidential.
Call 1-800-662-4357Sources
- SAMHSA, Recovery and Recovery Support
- SAMHSA, National Helpline
- Zemore et al., Journal of Substance Abuse Treatment (2018)
- SMART Recovery
- LifeRing Secular Recovery
- Recovery Dharma
- Women for Sobriety
This page is for information only and does not replace advice from a qualified clinician who knows your history. In the United States, call or text 988 for the Suicide and Crisis Lifeline.