HALT is simple, which is why it works under pressure.

When urges spike, your first move is not to solve your whole recovery plan. Your first move is to reduce immediate instability.

The HALT sequence

  1. Hungry: eat something with protein or fiber.
  2. Angry: label the trigger and release physical tension.
  3. Lonely: text someone safe or join a support channel.
  4. Tired: reduce stimulation and rest if possible.

Use one action per letter

You do not need perfect execution. Pick one action from the most obvious letter and act fast.

Track HALT patterns over time

When you log HALT states in your check-ins, you can see recurring risk windows and pre-plan support for those periods.