Here is what you can do if you don’t want to “do the steps”. You can borrow from them.
Learn the ‘serenity prayer’ – you can leave god out of it too.
Do a “step1” work sheet. You can find it online or at any meeting that puts out literature.
Do “step 4” to the best of your ability – you don’t even have to write it down if you don’t want to. But it helps to see it and get it out of your head. Then burn the paper if you wish.
Do “step 8” – actually if you did step 4 correctly, you already should have completed step 8 – by my opinion. Whether you wish to address this list further is entirely up to you – read step 9 for how to do this. But I caution that bringing up “old memories” may be more harmful than any good it might accomplish.
And most importantly, if you don’t do any of the other “steps” do step 10 every day. This alone will awaken you to yourself and it will keep you on your toes. You will become the guardian of your behaviors.
I’m not an expert nor do I speak for aa as an authority. But I did do all of the things I mentioned above.