Because when the storm hits, you don’t rise to the level of your goals — you fall to the level of your tools.
Recovery isn’t about staying motivated every day.
Let’s be honest — some days, you’ll feel like a warrior. Other days, you’ll feel like binning the whole thing and disappearing.
That’s normal.
And that’s exactly why you need a toolkit.
Because motivation is flaky.
But tools? Tools are solid.
They don’t care how you feel.
They’re there when you need them — when you’re triggered, tired, overwhelmed, or right on the edge.
🧰 What’s a Recovery Toolkit, Anyway?
It’s not a cute metaphor.
It’s your real-life collection of strategies, actions, resources, and reminders that help you stay grounded, regulated, and on track — especially when things get hard.
It’s your go-to when your nervous system is screaming, when old patterns come knocking, when you’re flooded and your brain wants to bolt.
It’s what you reach for instead of the habit.
👇 Here’s What Goes In It:
Everyone’s toolkit will look a bit different, but it should cover five key areas:
1. Regulation Tools
Because dysregulation is where relapse begins.
- Deep breathing (box breathing, 4-7-8)
- Cold water on face or wrists
- Movement (walk, stretch, shake it out)
- Weighted blanket or grounding techniques
- Body scan meditations
2. Connection Tools
Because isolation is petrol on the fire.
- List of “safe people” you can call/text
- Group meeting times (AA, NA, GA, SMART)
- One person who gets the unfiltered version of you
- Crisis or helpline number, saved in your phone
- Journal for honest reflection when talking isn’t an option
3. Distraction & Rewiring Tools
Because cravings only last 10–20 minutes.
You just need to do something else in the gap.
- Playlist that calms or energises you
- Sketchpad, crossword, Rubik’s cube — something tactile
- Go-to Netflix series or podcast
- Short workout or breathing video
- A list titled: “Things I can do instead of self-destruct”
4. Reminder Tools
Because sometimes you forget how far you’ve come.
- Screenshots of texts that meant something
- Photos of where you were then vs now
- Post-it notes with affirmations: “One better choice still counts”
- Your why written down and visible
- Letters to your future self
5. Emergency Exit Plan
Because when the urge hits hard, you need an escape route.
- “When I feel ____, I will _____” templates
- Bag packed and ready for a walk, gym, or safe space
- Script for what to say when you want to leave a risky situation
- Agreement with a mate: “If I call, don’t ask. Just meet me.”
- Ride home / lift offer when you need out of the pub or party
🛠 Real Talk: You Won’t Build This Toolkit During a Crisis
You’ve got to build it before the moment hits.
Because in the storm, you don’t think clearly.
This isn’t about being dramatic.
It’s about being ready.
You can’t muscle your way through dysregulation.
You’ve got to out-plan it.
🧡 Final Word from Mark
Recovery isn’t just about hope.
It’s about having a hammer, a torch, and a ladder for when the dark stuff shows up.
Your toolkit won’t make cravings disappear.
But it’ll give you something stronger to reach for.
So build it.
Personalise it.
Practise using it when things are good, so you can rely on it when things go sideways.
You’re not weak for needing tools.
You’re smart for building them.
Let me know if you want:
- A printable worksheet to build your toolkit
- A social carousel version of this
- A journaling prompt to name what belongs in yours
We’ve got more to build. Let’s go.
—Mark