Routine & Memory Tricks
Doing this action—like checking off a box on a paper list—helps you track what daily tasks you have finished.
What is making a to-do list?
To avoid wiping yourself out early in the day, you should take these before you feel completely exhausted.
What are rest breaks?
This famous recovery acronym warns you that you are most likely to make mistakes or feel upset when you are Hungry, Angry, Lonely, or Tired.
What is HALT?
A fast grounding trick where you count out 5 things you can see, 4 things you can touch, and 3 things you can hear to stop panic.
What is the 5-4-3-2-1 method?
The critical skill of telling your doctor, therapist, or family exactly what you need without feeling guilty.
What is speaking up for yourself (or self-advocacy)?
Setting these on your smartphone can help remind you when it is time to take your morning or evening medication.
What are alarms (or timers)?
If standing up to wash dishes or brush your teeth makes you too tired, you should try doing these tasks in this position.
What is sitting down?
A person, place, or stressful situation that suddenly makes you feel unsafe, highly anxious, or want to return to old unhealthy habits.
What is a trigger?
Writing down your thoughts, worries, and recovery goals in a private notebook to clear your head.
What is journaling?
This written document outlines exactly what your trusted friends or doctors should do to help you if you face a major health crisis.
What is a crisis plan (or safety plan)?
Putting your house keys in the exact same bowl by the front door every single day is an example of this helpful organization habit.
What is keeping things in the same place?
When planning your week, you should do your hardest tasks during the time of day when you have the most of this.
What is energy (or strength)?
Feeling irritable, losing sleep, or isolating yourself from friends are common early signs of this happening to your health.
What is a relapse (or getting sick again)?
Heavy items like this type of specialized blanket use deep pressure to help your body feel calm, grounded, and safe.
What is a weighted blanket?
A safe place where people going through the exact same recovery journey meet up to share advice and encourage each other.
What is a support group?
This means breaking a big, scary chore (like cleaning a messy bedroom) into tiny, manageable pieces so you do not give up.
What is taking it step-by-step?
- This slow breathing method involves breathing in through your nose and out through your mouth like you are blowing out a candle.
What is deep breathing?
Instead of reacting immediately when you get upset, you should do this action to let your brain and body calm down first.
What is pausing (or taking a time-out)?
This means catching a negative, unhelpful thought in your mind and forcing yourself to look at it in a more positive, realistic way.
What is changing your perspective (or positive thinking)?
Special city or town vans and buses that pick up people directly at their homes if they cannot use regular public transit due to a disability.
What is paratransit (or accessible transit)?
Building a fixed morning and evening schedule to give your recovery days structure and predictability.
What is a daily routine?
The smart strategy of deciding what tasks absolutely must get done today, and letting the non-urgent chores wait for later.
What is prioritizing?
A physical or emotional response to a space that is too loud, too bright, or too crowded, making it hard to think straight.
What is sensory overload (or being overwhelmed)?
A coping tool where you force yourself to wait out an intense urge or craving for 15 minutes until the feeling naturally peaks and fades away.
What is waiting it out (or urge surfing)?
Learning how to read your medication labels, understand your doctor's instructions, and make smart choices about your medical care.
What is managing your health?" give supportive answer connecting it to recovery.