Map your triggers, identify the reward, and build your interrupt strategy.
Every time you feel the pull toward a drink today — log it here in real time. Not from memory. Come back throughout the day.
💭 Most people assume they drink because of emotions. Track what's ACTUALLY there in the moment, not the story you tell yourself afterwards. The feeling underneath is often simpler than you think — boredom, habit, 'it's that time.'
Get a morning reminder for 3 days to log yesterday's triggers. The notification tells you exactly what to track.
Your entries are saved on this device. Come back anytime today to add more. If you had no urges, tap "No urges today" to log a clean day and unlock Day 2.
Same drill — log every urge as it happens today. Your Day 1 entries are shown below for reference.
💭 Pay attention to environmental triggers today. Did you DECIDE to want a drink, or did something in your environment switch it on? The bottle shop on the way home, the fridge door, the specific chair...
Patterns start emerging on Day 2. Notice if the same times, places, or feelings come up again. Tomorrow, Day 3 unlocks.
Final day of tracking. After today, you'll have enough data to decode your habit loop.
💭 Today, notice the social triggers. When you felt the pull around other people — was it about the alcohol, or about how NOT drinking made you feel about yourself in the group?
3 days of data is enough. When you're done tracking today, move to Step 4 to map your triggers, identify your reward, and decode the full habit loop.
Now that you have 3 days of data, assign a trigger type to each entry, identify your reward, and see the full loop.
💭 Look at your entries. What surprised you? Most people discover their dominant trigger isn't what they expected.
The craving isn't for alcohol — it's for what alcohol delivers. Which of these fits your pattern most?
This is the loop you're breaking. Once you see it clearly, you can replace the reward without the alcohol. That's what the Pattern Interrupt in the next steps is built to do.
You know the trigger, the reward, and the loop. The next 3 steps will help you design a specific pattern interrupt, lock it in, and test it over 5 days.
Which trigger type dominates your habit loop? Your Trigger Map data is pre-loaded below. Confirm or change the selection.
Get specific. Vague plans fail — locked-in plans work. Fill in every field.
What will you DO instead when the trigger fires? Be specific.
The more specific, the better. "Exercise" is vague. "Put on shoes at 5:45pm and walk the block loop from my front door" is an interrupt that actually fires.
Run your interrupt for 5 days. Come back each day to log whether you executed it and how well it worked.
Get a daily reminder to test your interrupt at trigger time. The notification includes your exact strategy so you see it right when you need it.
Creates a 5-day recurring event with your interrupt strategy in the description
This is a test, not a commitment. If the interrupt doesn't work after 5 days, you adjust — you don't quit. The data tells you what to change.
You've decoded the habit loop driving your drinking and built a tested pattern interrupt to break it. Here's everything you mapped.
Your ID:
Next step: Move to Exercise 5 — Future-Self Blueprint (Module 3). You now have the trigger map and the interrupt. The Blueprint gives you the bigger picture of who you're becoming.