H.A.L.T. – A Simple Reminder That Could Change Your Day (And Maybe Your Life)

We've all been there: running on empty, frustrated, isolated, or completely wiped out. It’s easy to think we’re in control, pushing through the grind and brushing off the signs our bodies and minds are giving us. But let’s take a moment to hit pause, and ask ourselves the ultimate life-saving question:

Are you H.A.L.T.?

It might sound like a futuristic command from a robot overlord, but H.A.L.T. is actually one of the most powerful self-checks we can do for ourselves. H.A.L.T is a question, but it's also a question of four states: Are you Hungry, Angry, Lonely, or Tired? Simple enough to ask? Sure, but lots of things are, and we all know it's very easy to overlook the basic line of enquiry when it comes to our self care, especially if we don't even think to look for a line of enquiry about changes in our experience. The less we look, the more likely we are wander off into the arms of bad decisions, destructive habits and problematic patterns. So let's break it down here to give it a bit more air time in the brain, so it's better queued for the recall when you need to use it later.

H for Hungry – Not Just for Food

We all know that food is fuel. But when you’re starving (not just for a meal, but for something more), your mood and decision-making abilities go out the window. Whether you're feeling hangry (that nasty combo of hungry + angry) or emotionally empty, that rumbling stomach can lead to even bigger issues. When we're hungry for more than just food—be it affection, recognition, or comfort—we tend to make choices that don’t serve our best interests.

The Fix: Feed your body, sure. But also, take a moment to check if you're hungry for something deeper. What’s your emotional hunger telling you? Could it be a craving for connection, validation, or perhaps rest? Recognise it, be curious about it's presence and then think about what you'd need to satisfy it's demands.

A for Angry – The Fire Inside

We all have that boiling point. A frustrating encounter, a missed deadline, a road raging "PICK A LANE!!!" moment, that can send us unhappily spiralling into a seemingly untameable Hulk mode. Suddenly we’re acting out of character (and somehow forming the shape of one from the Marvel Universe). Anger, if left unchecked, can lead to impulsive actions that don’t reflect our true selves and rarely represent the emotion its masking underneath. When anger builds up, we might lash out, slip into bad habits, or, in the worst case, irreparably blow up our life. It's a momentary lapse that can have long-term consequences.

The Fix: Take a deep breath (seriously, your central nervous system needs it), literally take a step back, and give yourself the space to cool down (cold showers actually are helpful here). The goal isn't to never have a fire in your belly, but you should at the very least be able to control how you use it, before it consumes you. Ask yourself, "What’s really bothering me? Is this worth this amount of energy? If it is, how do I use this energy to serve me?". If you can't land on answers, just focus on releasing the tension first.

L for Lonely – The Silent Struggle

Loneliness is a sneaky one. You could be surrounded by people and still feel disconnected. But the isolation isn't just about being alone physically; it’s about not feeling understood, seen, or valued. This can trigger emotional distress and lead us to make poor choices for the sake of escaping that loneliness. In the realm of recovery, loneliness is a real enemy. It can be one of the biggest triggers for mental setbacks.

The Fix: Reach out. Isolation is the worst thing for your mental health, so take action when loneliness hits. Call a friend, join a group, or dive into activities that remind you that you’re not alone. But also remember, it’s okay to sit with your feelings and find solace in your own company. Not to get too corporate about it, but it really is about finding balance.

T for Tired – Running on Empty

Ever been so tired you could swear your brain has shut off completely? Whether you’re physically drained, mentally exhausted, or spiritually depleted, fatigue makes us vulnerable to poor decision-making. When you’re tired, you’re less able to think clearly, control your impulses, or make wise choices.

The Fix: Sleep. Rest. Recharge. If you're running on fumes, it's time to give yourself permission to slow down. Powering through isn't always the answer. You’ll be more effective and resilient after a good rest, and your mind will be in a better place to handle challenges. It doesn't have to be a nap, but a day off, a sit down, a massage, a walk, a break with a bourbon (the biscuit or the beverage, no judgement here), make space for what legitimately works for you, as and when it's needed.

Why H.A.L.T. Works

In short, H.A.L.T. is a daily reminder that our basic needs matter. The simpler we keep the reminder (acronyms for the win), the easier they are to remember and the faster we bring our awareness to a problem we can actually solve.

When these needs are neglected, they pile up and cause emotional and mental breakdowns, leading us on a path we really don’t want to be on. The further down that path, the harder the route off, back or out. By pausing and asking yourself if you're hungry, angry, lonely, or tired, you're taking a proactive step in preventing self-destructive behaviours, bad habits and negative patterns.

It's free, it's fairly basic and it's proven to work (the research is in and it's thumbs up from the scientists). So, next time you're feeling off or on the brink of making a bad decision, HALT.

It’s your stop-word-stop-sign and it could save you from a whole lot of trouble:

Are you H.A.L.T. today?