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.

A slip is information

Slips are common when people change a habit. What matters most is what you do next. Shame and "it's all ruined" thinking are the biggest risk after a slip, because they push you back into the cycle.

Questions worth asking

What happened earlier that day? Where were you, and who was there? What were you thinking and feeling? Were you tired, hungry, in pain or hungover? When did the urge start? What was the first decision that moved you towards it? What did the behaviour give you straight away? What happened later?

The answers show you where the cycle started and where you can step in next time.

No day zero

THE Habit Breaking App never resets you to day zero after a slip. Your progress still counts. You can tell someone you trust: "I had a slip. I'm OK, and I'm working on it. I'd rather tell you than hide it."

More guides

• The habit cycle: why you keep doing it
• The needs pyramid: what is your habit doing for you?
• Thinking traps that make urges louder
• Guilt vs shame: why it matters for breaking a habit
• Anger: distance first, repair later
• Phone, social media and gaming: add friction
• Gambling: put barriers in place
• Alcohol and drugs: stay safe while you change
• Procrastination: the tiny first step
• Rebuilding self-respect, one kept promise at a time

This guide is general information, not medical advice. If you're not safe, call 999 or Samaritans on 116 123.