1 ) Stay away from that first compulsive bite, taking the 1st step daily.
2 ) Attend OA regularly and get involved.
3 ) Progress is made ONE DAY AT A TIME.
4 ) Use the 24 Hour plan.
5 ) Remember, your disease is incurable, progressive and potentially fatal.
6 ) Do first things first.
7 ) Don’t become too tired.
8 ) Eat at regular hours – according to your food plan.
9 ) Use the telephone. (not just after the fact but during too.).
10) Be active – don’t just sit around. Idle time will kill you.
11) Use the Serenity Prayer.
12) Change old routines and patterns.
13) Don’t become too hungry – stick to your food plan.
14) Avoid loneliness.
15) Practice control of your anger.
16) Air your resentments.
17) Be willing to help whenever needed.
18) Be good to yourself, you deserve it.
19) Easy does it.
20) Get out of the “IF ONLY” trap.
21) Remember HOW IT WAS. Your last binge, the feelings etc.
22) Be aware of your emotions.
23) Help another in his/her recovery, extend your hand, listen.
24) Try to turn your life and your will over to your High Power.
25) Avoid all mood-altering drugs, read labels on all medicines.
26) Turn loose of old ideas.
27) Avoid situations that may tempt you to binge.
28) Make lots of new OA friends.
29) Read the Big Book.
30) Try not to be dependent on another (sick relationships).
31) Be grateful and when not make a GRATITUDE list.
32) Get off the “Pity Pot”…the only thing you’ll get is a ring around your bottom if you don’t.
33) See knowledgeable help when troubled and or otherwise.
34) Face it! You are powerless over food, people, places and things.
35) Try the 12 and 12, not just 1 and 12 or 1, 12 and 13!
36) Let go and Let God.
37) Use the God bag and the answers: yes, no or wait I have something better in store for you. Don’t forget to say thanks.
38) Find courage to change through the example of others who have.
39) Don’t try to test your will power – give a compulsive overeater one shovel and one pail and in one hour he/she will need 100 wheel barrels.
40) Live TODAY, not YESTERDAY, not TOMORROW – projection is planning the results before anything even happens.
41) Avoid emotional involvements the first year – you end up putting the other person first and lose sight of “your” program.
42) Remember food is – cunning, baffling and powerful.
43) Rejoice in the manageability of your new life.
44) Be humble–Humility is not in thinking of your self more, but in thinking more of yourself less often. Watch your ego.
45) Share your experience, strength and hope.
46) Cherish your recovery.
47) Dump your garbage regularly – GIGO = Garbage In Garbage Out.
48) Get plenty of “restful” sleep.
49) Stay abstinent for you – not someone else – otherwise it won’t work.
50) Practice rigorous honesty with yourself and others.
51) Progress is made ONE DAY AT A TIME, not 10 years in one day!
55) Make no major decisions the first year.
56) Get a sponsor and use him/her. (not just selectively share).
57) Know that no matter what your problems, someone’s had them before. Don’t be afraid to share, as a problem shared is one 1/2 solved.
58) Strive for progress not perfection.
59) When in doubt ask questions. The only stupid question is the one not asked. You weren’t afraid to speak before, so why start now.
60) Use prayer and meditation…not just pillow talk, get on those knees. Put your shoes under the bed just in case someone’s looking.
61) Maintain a balance: spiritual, physical, emotional and mental.
62) Don’t use other substances as a maintenance program.
63) Learn to take spot check inventories.
64) Watch out for the RED FLAGS … things that give excuses for poor behavior and inevitable relapse.
65) Know that its okay to be human … just don’t binge over it.
66) Be kind to yourself; it’s about time, don’t you think.
67) Don’t take yourself so seriously- take the disease seriously!
68) Know that whatever it is that’s causing pain – it shall pass.
69) Don’t fall back into the diet mentality – stick to your food plan.
70) Don’t give away more than you can afford too, your abstinence comes first and must be the number 1 priority. Protect it at all costs.
71) Take down those bricks from the wall around you; you’ll be able to see the daylight better. Let people know who you are.
72) Get a home group and attend it regularly.
73) Know that the light at the end of the tunnel is not an oncoming train, but actually a ray of hope. Drop the negativity.
74) Know that you are not alone, that’s why the “We” is in the steps.
75) Be willing to go to any lengths to stay and be abstinent.
76) Know that no matter how bleak and dark your past may be, your future is clean, bright and clear if you don’t binge today.
77) Stay out of your own way.
78) Don’t be in a hurry–remember “TIME = Things I Must Earn”.
79) Watch the EGO. “EGO = Ease God Out”.
80) Protect your abstinence at all costs. Keep the light on you.
81) Learn to listen, not just hear. Be open-minded and nonjudgmental.
82) Know that if your insides match your outsides, everyone looks good.
83) If the rest of the world looks bad, check yourself out first.
84) Gratitude is in the attitude.
85) When all else fails … punt! Up the number of meetings!!!
86) Remember FEAR = FALSE EVIDENCE APPEARING REAL!
87) Remember FINE = Fouled up, Insecure/insane, Neurotic and Emotionally imbalanced…watch the FINE.
88) Handle what you can and leave the rest, don’t overtax yourself. You can only accomplish so much in a given 24 hours.
89) Honesty and consistency are key factors in recovery.
90) Let the little kid in you out – learn how to laugh from the gut.

*** Note: this list is not necessarily in order. They are but suggestions and items to put in your little TOOL BAG.

Note:  This list was originally composed for AA and was titled “90 Tools for Sobriety”.

It has been slightly modified for OA.