What is the H.A.L.T. Method? A Psychological Guide to Stop Running on Empty

Self-management, therefore, is all about becoming your own leader by training your mental, physical, social, and intellectual faculties in different ways.

Dr. Prem Jagyasi

Whether you have to make a small or big decision, all decisions can look difficult and daunting when your psychology is not in the best shape. To prevent us from making bad decisions, we should avoid committing to a decision whenever we are hungry, angry, lonely, or tired. The combination of these four conditions is known as the H.A.L.T. method, and it is especially recommended for people who are going through recovery or considering some sort of life change.

Hunger, anger, loneliness, and tiredness are states that affect both our physiology and psychology. They are also of special relevance to the highly sensitive person as physiological and psychological changes tend to be experienced more intensely by those who have a more sensitive nervous system. The H.A.L.T. method can be, however, very useful to anyone who seeks to prevent the cumulative negative effects of overstimulation, the experience of burnout, or relapse into unhealthy habits.

To apply this method, you will have to become more aware of your internal states and well-being habits. For instance, if you can’t recognize when your body is lacking proper nutrients, or if you can’t notice you are experiencing anger, then it will be difficult to know when it is time to stop and practice the H.A.L.T. method. To raise your awareness and effectively spot the first signs of H.A.L.T., you can either learn to practice mindfulness or start journaling. These activities will help you be more in tune with your body and mind, enabling you to track thoughts, emotions, and sensations more easily and quickly.

It is also worth mentioning that these four states can be interrelated and influence each other. When you have a poor night’s sleep, you are more likely to feel angry and tired. When you are too many hours in a row without eating properly, your psychology starts to suffer, and you become more susceptible to feeling drained and experiencing negative emotions.

Let’s now have a closer look into each component of the H.A.L.T. method.


When you are hungry, it is a sign that your body is lacking immediate energy to fuel you. You also get more easily distracted and prone to errors. Make sure you start your day with a good, nutritious, and balanced breakfast. Pair some protein with a source of complex carbs (e.g. oatmeal), and pay attention to your body and mind to know the frequency you should eat something. Give way to healthy snacks such as fruit, seeds, or nuts. This will help you keep your blood sugar levels stable.


Anger is not an emotion we should suppress or avoid at all costs. It can be a valid response to a situation or experience. However, misplaced, uncontrolled, or unjustified anger is not only bad for your mental health, but also for people who interact with you and become a target of your anger. If you experience anger, try to manage it in a healthy way by inquiring about what can be its root cause and finding helpful ways to express it. Finding a creative hobby can help.


Loneliness can make people feel afraid, empty, and rejected. Out of fear of being alone, people can make decisions that don’t hold their best interests at heart in the long term. They may stay in abusive relationships or engage in addictive behaviors that can distract them from what they feel. It is ok to need other people’s presence and attention. Just make sure you are aware of what you need at the moment and that you seek healthy ways to fulfill it.


Tiredness can be a consequence of the states already mentioned or a factor on its own. Not having enough food or experiencing emotional havoc can leave you drained and tired. Overworking yourself and not having enough sleep can also contribute to you feeling tired. In the long term, tiredness leads to poor memory, bad decision-making, and poor health. Make sure you either include time to unwind and recharge or you improve the quality of your sleep. Improving nutrition and reducing stimulants can help you a great deal. You can also try grounding for a quick and direct rebalance of your energy field.

Concluding Thoughts

Being mindful of the first signs you are experiencing hunger, anger, loneliness, or tiredness can improve your decision-making and well-being a great deal. By paying attention to the first signs, you are able to manage and correct them before they are aggravated and exert a negative influence on your daily life. Seek healthy ways to stay physically satisfied and emotionally stable. Improving your nutrition, sleep, and finding creative outlets to express your emotions are only a few examples of strategies you may find useful.

Other blogs you may want to read:

How To Motivate Yourself? The Power of Mindset

The ego-mind is very likely to play tricks on us and unless we learn to master its game we can’t go very far. We will keep relapsing and breaking the promises we make to ourselves and others. It’s a tough job; it’s hard work really but you must become acquainted with the way the mind functions so that you can remove what’s preventing you from becoming the best version of yourself. You have to tame your mind by working on your mindset and programing your day-to-day routine so that you can be on top of your game.

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