Craving Toolkit: Practical Tools for Recovery by Jakub Havelka - HTML preview
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Download the book in PDF, ePub for a complete version.
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Craving Toolkit
- Craving Toolkit
- Important note
- Introduction
- How to use this guide
- 1. First steps on your recovery
- 2. What a craving really is
- 3. Why cravings feel bigger than logic
- 4. The first 10 minutes: emergency tools
- Tool 1: Delay
- Tool 2: The strong counter-action
- Tool 3: Leave the environment
- Tool 4: Regulate the body
- Tool 5: Say the truth out loud
- Tool 6: Prepare and Read a recovery card
- Tool 7: Get curious - urge surfing
- Why people resist this idea
- How to do it
- A short script
- What urge surfing teaches you over time
- Tool 8: Increase friction
- Tool 9: Substitute action
- 5. The addictive voice: how your mind talks you into it
- 6. Know your triggers
- 7. Different triggers need different tools
- 8. Different addiction patterns
- 9. Different personality styles in addiction
- 10. Shame, slips, and the danger of “screw it”
- 11. Daily practices that make cravings weaker over time
- 12. Build your personal anti-craving plan
- 13. Worksheet section
- Worksheet 0: Map Your Habit Loop
- Worksheet 1: Craving log
- Worksheet 2: Cost-benefit check
- Worksheet 3: My top 5 addictive lies
- Worksheet 4: Slip review
- Worksheet 5: Emergency craving card
- 14. When you need more than a guide
- 15. Final words
- References and further reading
- About the Author
