The short answer
Cravings often show up when a basic need isn’t met. People in recovery use a quick check called HALT: are you hungry, angry, lonely or tired [1]? Each one makes an urge feel stronger, and each has a fix that works better than the habit does.
The four checks
Hungry
Low blood sugar makes you irritable and makes it harder to say no. Eat something real, or at least something crunchy, and drink a glass of water.
Angry
Anger, and stress in general, pushes you toward whatever used to calm you down. Move the energy instead: a fast walk, 20 jumping jacks, or shake it out. Then, if you can, name what made you angry.
Lonely
Loneliness is one of the strongest triggers, and the habit often stands in for company. Text someone you love. You don’t have to explain; just say hi.
Tired
When you’re tired, your judgment drops and everything feels harder. If you can rest, rest. If you can’t, cold water on your face and some fresh air buy you a few minutes.
Other feelings to check
HALT isn’t the whole list. Boredom, anxiety and feeling low are just as common. When you notice a craving, ask “what am I actually feeling right now?” before you ask “how do I resist this?”
How Urge Buddy uses this
When you tap your buddy, it asks how you feel: stressed, anxious, bored, lonely or low. The task it picks fits the feeling: something calming for stress, something that gets you moving for boredom, something that connects you when you’re lonely.
Urge Buddy
When an urge hits, tap your buddy and get something quick to do until it passes. For iPhone, with a 3-day free trial.
Questions
What does HALT stand for?
Hungry, angry, lonely, tired. It’s a quick self-check used in addiction recovery: when a craving hits, ask whether one of these four needs is behind it.
Why do I crave things when I’m bored?
Boredom leaves a gap, and a habit is a fast way to fill it. Something that gets you moving, like dancing to one song or taking the stairs, fills the gap without the habit.