Five steps to stop a craving or an impulse in its tracks, before it wins. Built from the same tools Michael actually uses in his own recovery. Free and open, no purchase required, no wait for foundations.
Michael is a Fire Captain, not a physician. This is personal experience plus published research, not medical advice. If you're in crisis right now, use the Need Help Now button above before anything else on this page.
Stop before you act. That's the whole step. Everything else builds from here.
Nervous system regulation first, every time, via a box-breathing variant, then reaching for your higher power and the goal you wrote down beforehand while clear-headed.
Most urges resolve with distraction alone. A pre-built list of things to do right now instead.
For the harder, more activated moments. What happened right before this decision point, real material worth bringing to a therapist.
Trusted people, picked on purpose and told ahead of time what a call from you might mean. If you can't reach them, picture them there and borrow their voice in your head. A sponsor or a 12-step meeting counts as someone to call. Find a 12-step program that fits what you're working on.
This isn't just for substance cravings. It works the same way for behavioral urges (gambling, porn, doomscrolling) and for catching yourself mid-argument before you say something regrettable. Closes on a gratitude practice, not a pass or fail, so a hard moment doesn't make you throw the whole thing away.
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All five steps, the fillable journal pages, and the Set This Up Now section to fill in before you need it.
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Not a prescription. Not medical advice. This is what worked for one person. Talk to a doctor before changing any health protocol or medication. If you're in crisis, use the Need Help Now button, don't wait.