Create Your Distractions List

The “Create Your Distractions List” tool helps you build a personalized, go-to list of activities and strategies to turn to when cravings strike. Having a pre-planned list of distractions is just as important as having a response plan for your triggers. The idea is to be proactive in your recovery, rather than reactive when cravings hit.

When you experience a craving, your mind might immediately focus on the urge to drink or use. In those moments, it can be difficult to think clearly or come up with healthier alternatives. That’s why creating a distractions list ahead of time is crucial—it gives you an actionable plan to shift your focus away from the craving and towards something more productive.

Here’s how it works:

• Personalize your list: Think about activities, hobbies, or coping strategies that work best for you when you need a mental break or a quick distraction. Your list might include:
  • Physical activities like going for a walk, doing yoga, or exercising
  • Creative outlets like drawing, journaling, or playing music
  • Simple tasks like cleaning, organizing, or taking a shower
  • Engaging your mind with reading, puzzles, or learning something new
  • Social connections like calling a friend or attending a support group
• Categorize by situation: You can make your list even more effective by categorizing it based on different situations. For example:
  • At home: Things you can do when you’re alone or bored.
  • At work: Quick distractions you can turn to if cravings strike while you’re on the job.
  • In social settings: Ways to stay focused or excuse yourself to handle a craving discreetly.
• Have your list ready: Keep your distractions list somewhere accessible—on your phone, in a notebook, or even on your fridge—so it’s easy to reference when you need it. The goal is to have options at your fingertips before cravings become overwhelming.

Why this tool is effective:

• It shifts your focus: When cravings hit, this tool gives you immediate options to redirect your attention and energy.
• It’s personalized: Since you create the list based on what works for you, it’s more likely to be effective when you need it most.
• It prevents impulsive decisions: Having a plan in place makes it easier to resist urges in the moment and avoid reactive choices that could derail your recovery.

How to use it:

• Regularly update your list: As you discover new activities that work, add them to your list. Review it often to keep it fresh and relevant.
• Turn to it as soon as cravings strike: When you feel a craving coming on, pull out your list and pick a distraction to help shift your focus. The sooner you take action, the more effective the distraction will be.

Creating a distractions list is an empowering way to take charge of your recovery. By being proactive and planning ahead, you’ll be better equipped to handle cravings and keep moving forward in your sobriety.