HALT Quick-Check

Before making any major decision—or when you're feeling off—check in with yourself. HALT reminds you to pause and assess if you're:

H
Hungry
When did you last eat? Low blood sugar affects mood, decision-making, and emotional regulation.
  • Have I eaten in the last 4 hours?
  • Am I feeling shaky or irritable?
  • Did I skip a meal today?

What to do:

  • Eat a balanced meal or snack
  • Drink water (sometimes thirst feels like hunger)
  • Wait 20 minutes before making decisions
A
Angry
Anger clouds judgment. It makes small problems feel huge and creates impulsive reactions.
  • Am I feeling resentful or frustrated?
  • Do I want to lash out at someone?
  • Am I holding onto old anger?

What to do:

  • Take 10 deep breaths
  • Go for a walk or exercise
  • Talk to someone you trust
  • Write it out in a journal
L
Lonely
Isolation is dangerous in recovery. Connection keeps us grounded and reminds us we're not alone.
  • Have I talked to anyone today?
  • Am I avoiding people who care about me?
  • Do I feel disconnected or alone?

What to do:

  • Call or text a friend
  • Attend a meeting (in-person or online)
  • Reach out to your sponsor
  • Spend time in a public space
T
Tired
Exhaustion weakens your defenses. Sleep deprivation increases cravings and emotional volatility.
  • Have I slept at least 6 hours?
  • Am I running on adrenaline?
  • Do I feel physically or mentally drained?

What to do:

  • Take a 20-minute power nap
  • Go to bed early tonight
  • Avoid caffeine late in the day
  • Postpone big decisions until rested

How to Use HALT

Check in daily. Make HALT part of your morning or evening routine. Use it when you're feeling triggered, when cravings hit, or before making important decisions. Click any card above to mark what you're feeling right now.

Remember: If you're experiencing more than one of these states at once, you're at higher risk. Take care of your basics first—eat, rest, connect, breathe. Everything else can wait.