AVRT is about recognition and mindfulness, particularly around that alcoholic voice. Soon, the flags will go up when the AV so much as whispers, but that will come with practice.
Many awareness or mindfulness projects can be started effectively with a journal. The acts of observing and committing to paper are extremely mindful activities. Soon, the recording on paper or kb won't be necessary but you may still find it useful in dealing with other things that life can throw at you when you need to observe thoughts and feelings outside of a compulsion to become involved with them.