HALT Check-In
HALT check-in
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Select any that fit right now.
Written by Muneeb Rana · Medically reviewed by Safi Allah Khan · Last updated 24 October 2026
Quick answer: A HALT check-in asks four questions when an urge hits: am I Hungry, Angry, Lonely or Tired? These states make cravings feel stronger. Tap the ones that apply and the tool gives one fast fix for each, such as eating something, texting a friend or going to bed, so you treat the need behind the urge.
How to use the HALT check-in
- When an urge starts, open the check-in.
- Tap each state that's true right now: Hungry, Angry, Lonely, Tired.
- Read the quick fix for each.
- Do the first fix within 5 minutes.
- If the urge is still strong, start the urge timer.
- Log which HALT states showed up in Raze to spot patterns.
Quick fixes the tool suggests
| State | Quick fix |
|---|---|
| Hungry | Eat a real snack or meal, drink water |
| Angry | Walk for 10 minutes, write the angry message and don't send it |
| Lonely | Text or call one person, go somewhere with people |
| Tired | Put the phone outside the bedroom and go to sleep |
fixes = [FIX[s] for s in selected]
if len(selected) >= 3: show "high-risk moment" banner + link to urge timer
Worked example
It's 11:40 pm. Omar feels a strong urge. He taps Lonely and Tired. The tool says: text one person, then put the phone on charge outside the bedroom. He sends a message to his brother, leaves the phone in the kitchen and sleeps. Next morning he logs it. After two weeks he sees Tired appears in most of his urges and moves his bedtime earlier.
Where HALT comes from
HALT is a common tool in recovery programs. It fits what relapse prevention research says about high-risk situations: negative emotional states and depleted resources raise the chance of a lapse (Witkiewitz & Marlatt, 2004). Sleep loss in particular affects mood and self-control (NHS). See common relapse triggers for a fuller list.
Related: Relapse Risk Quiz · How to Deal With Urges · Urges and Relapse · NoFap Relapse: What to Do Next · Free Quit Porn Tools · NoFap Streak Calculator
Download Raze free. Optional in-app purchase.
Sources
- Witkiewitz & Marlatt (2004), Relapse prevention for alcohol and drug problems, American Psychologist: doi.org (accessed 24 October 2026)
- NHS: Sleep and tiredness: nhs.uk (accessed 24 October 2026)
- Bowen et al. (2014), Mindfulness-based relapse prevention RCT, JAMA Psychiatry: pubmed.ncbi.nlm.nih.gov (accessed 24 October 2026)
FAQ
What does HALT stand for?
Hungry, Angry, Lonely, Tired: four states that make urges and relapse more likely.
Does HALT work for porn urges?
It's a simple way to spot the need behind an urge. Meeting that need often makes the urge easier to ride out.
What if none of the four apply?
Check for boredom or stress, then use the urge timer.
How is this different from the relapse risk quiz?
The quiz plans your day; the HALT check-in is for the moment an urge hits.
Is it private?
Yes. Nothing is stored or sent.