Track what you are cutting back on
Daily limits sit in your habit list, next to the habits you are building.
Break bad habits by easing off, one level at a time.
ThrivePal turns quitting into steps. Start with a limit you can keep today, lower it as it gets easier, and add a good habit in its place.
Free on iPhone and Android.
Count the good days
Progress and streaks show every day you kept your limit.
Write down the triggers
A short journal entry helps you notice when and why the urge shows up.
Something to show for it
Every kept limit earns coins and growth for your companion.
Ease off in three steps
- 1
Choose one habit to ease off
Start with the one that costs you the most energy or time.
- 2
Set a limit you can keep
Every habit starts with a reachable level, like no caffeine after 4 PM.
- 3
Lower it when it feels easy
Move to the next level when the current one is steady, until you reach the goal.
Why easing off works
Quitting all at once asks for the most willpower on the hardest day. Easing off spreads the change out. Each level is a small step down, and every day you keep it is a day of practice for the next one.
ThrivePal also lets you add a good habit next to the one you are cutting, so there is something to do instead.
Habits you can ease off in ThrivePal
- Sugar and junk food: from at most 2 treats a day to a junk-free day.
- Caffeine: from no caffeine after 4 PM to no caffeine after 12 PM.
- Social media: from under 3 hours a day to under 15 minutes.
- Smoking and vaping: from a daily maximum to smoke-free or vape-free days.
- Alcohol: from a daily maximum to alcohol-free days.
For smoking, vaping and alcohol, talk to a doctor about the best way to cut back for you. ThrivePal helps you track the steps; it is not medical advice.
Fill the space with something good
A habit you drop leaves a gap. Many people fill it with a short walk, a glass of water or a few minutes of breathing. Browse habit ideas by goal or start with screen time if your phone is the habit you want to ease off.
Questions
Do I have to quit everything at once?
No. Each habit starts with a reachable limit, and you lower it only when the current level feels easy.
Can ThrivePal help me quit smoking or drinking?
ThrivePal can help you set daily limits and track your progress. It is not medical treatment, so talk to a doctor about the right plan for you.
What if I go over my limit?
That day simply is not counted as kept. Your streak starts again the next day and your progress so far stays.
Download ThrivePal free