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Breaking Bad Habit

A checklist of common steps for breaking a habit: find the trigger, swap in something else, track urges, and reward progress.

What this tool does

A checklist of common steps for breaking a habit: find the trigger, swap in something else, track urges, and reward progress.

How to use

  1. Work down the list and tick each item as you finish it.
  2. Ticks are saved on this device, in your browser, so they are still there when you come back.

What this checklist covers

The list has 3 groups and 10 items.

  • Understand and prepare (4 items): Identify the habit trigger; Find a replacement behavior; Remove temptations; Tell supportive friends
  • In the moment (3 items): Track urges without acting on them; Use a short delay rule: wait before acting on an urge; Journal about your feelings
  • Keep going (3 items): Reward resistance; Forgive slip-ups; Celebrate milestones

Tip: Pick one habit at a time and tick off the steps you have put in place. Ticks are saved on this device.

Limitations

  • This is a general list, not medical or psychological advice, and it is not a substitute for professional help.
  • It does not tailor steps to your habit, and it does not claim that any step works for everyone.
  • Ticks are saved only in this browser on this device.

FAQs

Q: Does the list rate how serious my habit is?
A: No. It has no questions or scoring. It starts as one list of common steps, the same for every habit, and you can add your own steps or remove ones that do not fit.
Q: Is this suitable for addiction?
A: No. It is a general self-help list and not a treatment plan. If a habit feels out of your control or affects your health, talk to a doctor or other qualified professional.
Q: Does it track my progress over time?
A: Only as ticks. It does not keep dates, streaks or notes, so use a journal or calendar if you want a record.
Q: Are my ticks saved?
A: Yes. Ticks are saved in your browser on this device, so they are still there when you come back. They are not sent anywhere and do not follow you to another device or browser.

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