Face the truth.Understand the pattern.Change the response.Build the life.
This isn't a streak counter. THE Habit Breaking App helps you see the cycle behind a habit, step in at the right moment, and get back up after a slip.
Works in your browser on any phone or computer. Setting up takes about ten minutes.
We don't fight the person. We fight the cycle.
Every habit runs on the same loop. Once you can see it, you can step in.
What's inside
Urge Rescue
When an urge hits, the app picks a short tool that fits how you feel right now: breathing, urge surfing, a 15-minute delay, grounding and more.
Check-ins
Quick check-ins that spot your triggers over time: tiredness, evenings, payday, arguments, being alone.
Slips without shame
Log a slip, look at what happened step by step, and carry on. You never go back to day zero.
Your needs
A needs check based on Maslow's pyramid shows what your habit is doing for you, and what to steady first.
Support plan
Your people, ready-to-send messages for hard moments, and helplines for where you live.
Insights and AI Full access
Your patterns and urge chart, an optional AI to talk things through, journal reflections and a weekly review.
Free tools you can use right now
No sign-up needed. Pick one and start.
Slow your breathing
A three-minute breathing exercise with a longer out-breath, to help your body settle when an urge, stress or anger is rising.
Urge · 5 minSurf the urge
Urge surfing: notice the craving in your body and ride it like a wave until it passes, without acting on it.
Decision · 15 minDelay for 15 minutes
You're not deciding never. You're deciding not for the next 15 minutes. A simple delay timer for cravings and urges.
Attention · 3 min5-4-3-2-1 grounding
A quick grounding exercise using your five senses, for when anxiety, shame or a racing head is driving the urge.
Environment · 2 minChange where you are
Put distance between you and easy access. Changing your surroundings is one of the fastest ways to interrupt a habit.
Connection · 5 minReach out to someone
You don't have to explain everything. Ready-to-send messages for when you're having a hard moment.
Habits we help with
Everyday habits
Phone and social media, procrastination, gaming, nail biting or skin picking, avoiding things, late nights.
Compulsive or high-harm
Gambling, compulsive shopping, porn or sexual behaviour, anger that causes harm.
Alcohol, nicotine or drugs
Alcohol, smoking and vaping, cannabis, cocaine or stimulants, opioids, other drugs. With extra safety guidance.
Simple pricing
Free, always
- Get help, helplines and your safety screen
- Urge Rescue and all the tools
- Check-ins, Reality Check and the journal
- Slips and the relapse centre
- Needs check and your support plan
Full access
Less than 10p a week. Cancel any time.
- Insights: progress, urge chart and patterns
- Talk to me, the AI chat
- AI reflections on your journal
- Weekly review
- Wheel of Life
- A summary to take to your GP
Guides
The habit cycle: why you keep doing it
Every habit runs on a cycle: situation, thought, feeling, urge, decision, behaviour, relief, cost. Learn to spot where you can step in.
The needs pyramid: what is your habit doing for you?
Using Maslow's hierarchy of needs to understand why a habit is hard to drop, and what to work on first.
Thinking traps that make urges louder
All-or-nothing, catastrophising, labelling and more. How to spot the thoughts that feed a habit, and what to do instead.
Guilt vs shame: why it matters for breaking a habit
Guilt says I did something wrong. Shame says I am wrong. One helps you repair, the other pulls you back to the habit.
After a slip: how to get back up without starting from zero
A slip isn't the end. How to look at what happened honestly, learn from it and carry on, without resetting to day zero.
Anger: distance first, repair later
How anger builds in a chain, why you should step in early, and how to repair afterwards.
Questions
What is THE Habit Breaking App?
A behaviour-change and recovery-support app. It helps you see the cycle behind a habit, step in at the right moment with a short tool, and get back up after a slip. It's not a streak counter.
Which habits does it help with?
Everyday habits like phone use, procrastination, gaming and late nights; compulsive or high-harm behaviour like gambling, compulsive shopping and anger; and alcohol, nicotine or drugs, with extra safety guidance.
How much does it cost?
The core app is free, including safety help, Urge Rescue, all the tools, check-ins, the journal and your support plan. Full access is £4.99 a year and adds Insights, the AI chat, journal reflections, a weekly review, the Wheel of Life and a summary to take to your GP.
Is safety help ever behind a paywall?
No. Get help, helplines and your safety screen are always free.
Do I need to download anything?
No. It runs in your web browser on any phone, tablet or computer. You can add it to your home screen so it opens like an app.
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