Crisis Response

What triggered you?

One tap. No typing.

How strong is the urge?

1 = barely there · 10 = overwhelming

Do this now

Assigned action
—
5:00

How are you now?

Be honest. No judgment.

Logged

Urge survived.

Bathroom mode

Get out.

Walk into another room. Leave your phone behind.

3:00

Shower mode

Get in, get out.

Take a colder shower. No lingering.

5:00

Emergency mode

Your brain is lying to you.

You've never once finished and thought "I'm glad I did that."

Move NOW.

Do this instead — no other options
—
10:00

Panic mode

Close the app now.

Not tomorrow. Not after this scroll. Now.

Replacement, 10 minutes
—
10:00

Ride it out

Pick a length

Urges peak, then fall. Give it time.

No shame. Just data.

What triggered it?

Logged.

This doesn't erase previous victories.

Patterns

Your data

Trigger × hour density