Toolkit for Success
Healthier Living Hacks for Everyone
We Are Not Monkeys
Tool use differentiates humans from all other forms of life. The creation and use of complex tools is what places Homo sapiens at the top of the food chain.
We tend to think of tools as physical things - hammers, computers, machines - which is certainly true. But tools can also be less tangible, taking the form of behaviors, thought patterns, and problem-solving techniques.
But here is what everyone misses: we don’t progress beyond the reach of the tools we use. This is a really big idea. Could behavioral tools be some sort of cheat code? Since tools play such a huge role in defining our journey it could be the next hot topic. Learn and share insights now to lead others.
You might believe life is too dynamic for pre-planned tools - or maybe that you already use tools instinctively. Really now? What tools are you using? More importantly, how well are they serving you?
Approximately 80% of people successful in recovery use tools. They call it working a program. Let’s take a few focused moments to uncover some powerful insights that could be life-altering in a positive way.
What’s in a Toolkit?
The toolkit we’re talking about consists of techniques used to stay on a positive track. It’s our own collection of techniques - used both proactively and reactively - to maintain healthy balance (homeostasis).
Tools influence how we interact with the world - and with ourselves.
Proactive tools include rituals, creative outlets, and intentional behaviors or thought patterns. They provide a stable foundation.
Reactive tools help us respond to uncontrollable forces - things we can’t predict or prevent.
A natural response to potential threat is cortisol production, which fuels our fight-or-flight response. It puts us on high alert - sometimes exactly what we need to handle what happens next. We may experience a wave of fear given uncertainty. Heart rate and respiration spike. Stomach muscles tighten. Pupils dilate. Sometimes, it’s the whole hair-on-fire routine.
Tool time.
Emotions Don’t Last. Stories Drive the Play
Here’s something fascinating: Most emotions last only 60 to 90 seconds - unless they’re fed.
What feeds them? The stories we tell ourselves.
For example: Your boss approaches you unexpectedly.
If you think, "I just know he's going to put me on a performance improvement plan and threaten to fire me," fear and anxiety spike, flooding your body with cortisol.
If you think, "Maybe he’s about to recognize my hard work," the fear fades, replaced by a more positive response.
Your thoughts determine your experience more than the event itself. Learning to use thought patterns that serve you is a key tool.
Self-Awareness: A Critical Tool
Self-awareness allows you to catch yourself before going too far in the wrong direction. It’s like a mental safety net that stops negativity from spiraling.
Tools can also be physical objects. Keep reading for some real-world examples.
Sharpest Tools in the Kit
We build our own toolkits - and we can make deliberate choices about what’s in them. Find what works for you, refine, and make part of your daily routine.
Some techniques may seem simple or even dorky, but they work - because they interrupt unhelpful thought loops and redirect your focus to something better.
Here are some classic examples:
Rituals Are Huge. Mornings Matter Most.
Start by using a morning toolkit. Rituals are your comforting friend, not some satanic dance (as some people might joke).
Your morning ritual should be non-negotiable. How you start your day matters. It has been proven. I’ve heard this same story many times: “I had a good morning routine down and things were going pretty well. Work got super busy. I started skipping morning time. It didn’t take long before I was a mess. After going back to morning times my challenges didn’t change but I was so much better equipped to deal with them.”
Here’s a basic morning toolkit:
Upon waking: Express gratitude for the opportunity of a new day.
Hydration: Drink a big glass of water, squeeze in lemon or have it warm to create a sensory cue tied to your special time. Then, prepare a hot cup of coffee or tea just the way you like it
Quiet space: Retreat to a calm, distraction-free spot with natural light if possible
Clear your mind as much as you can. Create space to pray, meditate, give thanks, seek guidance, capture insights in your journal, etc If thoughts race and you can’t still your mind, pause and try again. It will get easier as days go by.
No email, no social media. Stay unplugged until your morning ritual is complete. Keep working at this. You can do it. It is worth it.
Morning rituals don’t have to be long - even 10 minutes is enough to center you for the day.
Optional tools include a huge array of terrific contemplation material designed to feed and inspire you. Experiment. I’ve personally benefited from Hazelden’s “Todays Gift” daily email, the bible and apps such as Calm, Headspace, Jesus Calling and Hallow. Ideally, you will settle into a consistent pattern just right for you.
Other Rituals That Work
Beyond mornings, other daily rituals can ground you and bring stability to your routine. A few examples:
Meal preparation & mindful eating – Fueling your body with intention.
Exercise routines – Yoga, walking, stretching, cycling.
Breaks for deep breathing or stretching.
Playing an instrument, reading, or spending time with a pet.
Props Help
Having something physical to go along with your rituals can be a big help. Items like a yoga mat, bike, guitar, walking shoes, or a journal can serve as reminders. Sometimes, just glancing at a prop motivates you to use it. Growing plants and keeping a garden can be medicinal. Many people delight is watching their plants grow and transition through seasons. And, of course, if you’re a cyclist like me, there’s the romantic relationship one has with their bikes.
Grab Bars: Emergency Response
Shit happens. That’s why it helps to have emergency response tools in your kit.
Think of grab bars. In a physical sense, grab bars are safety devices designed to help a person maintain balance, lessen fatigue while standing, hold some of their weight while maneuvering, or have something to grab onto in case of a slip or fall.
In recovery and daily life, emergency tools serve the same purpose - they keep you steady when things get shaky.
The first emergency response tool is to take a few deep breaths. Deep breathing is proven to calm your mind, providing time to become self-aware. Then, grab more tools as needed.
Some good emergency tools include:
Separating yourself from the immediate situation, if possible.
Reaching out to someone you trust.
Taking a short walk.
Calling on your higher power.
Recalling positive outcomes from similar circumstances. Use these memories as basis for positive self-talk.
Go to bed early. Sleep is medicine.
Once again, use these ideas as a starting pooint to find what works for you.
Cravings Are Their Own Emergency
Cravings can be intense, but thankfully, they don’t last long - and you can learn to endure the moment.
Think about a time you absolutely had to pee but had no options - maybe while riding in a car or walking a city street. Just when you were sure the unthinkable was about to happen - the urge passed.
Cravings work the same way. Try physically moving to a new setting, buying time until it passes. Some people report “riding” cravings by embracing them.
Idle Time Can Be Dangerous
Unstructured time can be risky. It’s smart to have a couple of go-to tools handy to fill the gap. Prevent unconscious bad habits by filling the gaps with positive activity. Lean into a creative outlet, take a walk, serve another or stand in the sun. If you’re in Arizona (like I am now), take your shirt off and soak in the rays.
Daily healthy basics - gratitude, diet, hydration, exercise, positive self-talk, and sleep - provide a strong base to rely on when special challenges inevitably arise. Good habits reinforce balance and consistency in recovery and daily life.
Final Thoughts
Over time, a well-built toolkit will help you rewire how you think, act, and respond.
Your habits will become second nature. Your mind will adapt. You’ll reach a point where you stay centered on autopilot - because your tools will already be in place.
When the hard moments come - and they will - the tools you’ve prepared will be what saves you.
Quick Recap: The Key Ideas
Your thoughts drive your emotions. Most feelings pass in 60–90 seconds unless you fuel them.
Proactive and reactive tools keep you steady. Build daily habits that strengthen you, and have emergency responses ready for tough moments.
Morning rituals matter. Start strong - gratitude, hydration, and unplugged quiet time help set the tone.
Cravings don’t last. Like the urge to pee in a long car ride, they fade if you ride them out.
Idle time is risky. Fill it intentionally with habits that serve you, not ones that sabotage you.
Build it. Refine it. Use it. That’s the key to success in recovery - and in life.
With love and support,
Craig
Craig A. Williamson
Lessons from Addiction
lessonsfromaddiction.com
From a personal perspective I strongly believe in developing good habit patterns, an important tool in my kit. Great read, not always easy to do but rewarding if accomplished.
These tools are pure gold.