Recovery Starter Kit

Essential tools, practices, and resources to support your recovery journey. Print this guide and keep it handy—these are the foundational practices that make all the difference.

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HALT: Your Daily Check-In

Before making any major decision—or when you're feeling triggered—pause and assess:

H - Hungry

  • Have I eaten in the last 4 hours?
  • Am I feeling shaky, irritable, or unfocused?
  • Action: Eat a balanced meal or snack. Drink water. Wait 20 minutes before making decisions.

A - Angry

  • Am I feeling resentful, frustrated, or on edge?
  • Do I want to lash out at someone?
  • Action: Take 10 deep breaths. Go for a walk. Call someone you trust. Write it out.

L - Lonely

  • Have I talked to anyone today?
  • Am I avoiding people who care about me?
  • Action: Call or text a friend. Attend a meeting. Reach out to your sponsor.

T - Tired

  • Have I slept at least 6 hours?
  • Am I running on adrenaline or caffeine?
  • Action: Take a 20-minute nap. Go to bed early. Postpone big decisions until rested.
Remember: If you're experiencing more than one of these at once, you're at higher risk. Take care of your basics first.

Daily Recovery Practices

Consistency beats intensity. These simple daily habits build lasting recovery:

  1. Morning check-in (HALT + gratitude)
  2. Reach out to one person in recovery
  3. Move your body (walk, exercise, stretch)
  4. Read something positive or recovery-focused
  5. Practice honesty in all interactions
  6. Avoid people, places, and situations that threaten sobriety
  7. Attend a meeting (in-person or online)
  8. Evening reflection (what went well, what to improve)
  9. Get 7-8 hours of sleep
  10. Stay clean today

When Cravings Hit: Your Action Plan

First 5 Minutes:

  • Leave the situation immediately if possible
  • Call your sponsor or accountability partner
  • Practice deep breathing (4-count in, 4-count hold, 4-count out)
  • Text "HELP" to your support network

Next 30 Minutes:

  • Find a safe person or place
  • Go to a meeting (or join one online immediately)
  • Engage in intense physical activity (run, workout, walk fast)
  • Review your reasons for staying clean

If Cravings Persist:

  • Call the SAMHSA National Helpline: 1-800-662-4357 (free, 24/7)
  • Go to an emergency meeting or call a recovery hotline
  • Remind yourself: This feeling will pass. I've gotten through this before.

Warning Signs of Relapse

Relapse starts before you use. Watch for these red flags:

  • Skipping meetings or appointments
  • Isolating from friends and support network
  • Romanticizing past use ("It wasn't that bad")
  • Feeling resentful or self-pitying
  • Stopping self-care (sleep, meals, hygiene)
  • Increased irritability or mood swings
  • Lying or minimizing struggles
  • Returning to old people, places, or behaviors
  • Thinking "I've got this, I don't need help anymore"
If you notice 3 or more of these signs: Reach out immediately. Call your sponsor. Go to a meeting. Tell someone the truth about what's happening.

My Support Network

Fill this out and keep it with you at all times. When cravings hit, you won't have time to search for numbers.

Sponsor: _________________________________________________
Phone: _________________________________________________
Accountability Partner: _______________________________
Phone: _________________________________________________
Meeting Friend: _______________________________________
Phone: _________________________________________________
Therapist/Counselor: __________________________________
Phone: _________________________________________________
Crisis Hotline: 988 (Suicide & Crisis Lifeline)
SAMHSA Helpline: 1-800-662-4357

Core Recovery Principles

1. Honesty

Tell the truth—to yourself, to others, to God. Secrets keep you sick. Honesty sets you free.

2. Surrender

Admit powerlessness over addiction. You can't do this alone. Asking for help is strength, not weakness.

3. One Day at a Time

Don't worry about staying clean forever. Just focus on today. Can you stay clean today? That's all that matters.

4. Progress, Not Perfection

You will make mistakes. That doesn't mean you've failed. What matters is what you do next.

5. Connection Over Isolation

Addiction thrives in isolation. Recovery happens in community. Stay connected.

6. Service

Help others. Share your story. Be the person you needed when you were struggling.

My Reasons to Stay Clean

When cravings hit, read this list. Remind yourself what you're fighting for.

1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
4. ________________________________________________________
5. ________________________________________________________

Your Next Steps

If you're just starting recovery, here's what to do in your first 30 days:

  1. Get a sponsor. Find someone with solid recovery time who can guide you.
  2. Attend meetings regularly. Aim for at least 3-5 meetings per week in early recovery.
  3. Remove triggers. Clear your space of substances, delete dealer contacts, avoid high-risk situations.
  4. Build a routine. Structure creates stability. Plan your days to include recovery activities.
  5. Practice self-care. Sleep, nutrition, exercise, hygiene—these basics matter.
  6. Be honest about struggles. Don't wait until you're in crisis. Share when things are hard.
  7. Celebrate milestones. Every day clean is worth celebrating. Acknowledge your progress.

Remember

You don't have to do this perfectly. You just have to keep trying.

Recovery is built one choice at a time, one day at a time. There will be hard days. There will be moments you want to give up. But you're not alone in this. Reach out. Ask for help. Take the next right step.

One decision at a time. One day at a time.

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