Pick a habit from the library. Each one comes with guided audio, an act-now toolkit, ready-made if–then plans and a tracker.
Start a 90-second guided urge surf. You don't have to fight it. Watch it crest and fall.
Choose the colours you find most calming. Your choice is saved on this device.
Add Habito to your home screen to open it like an app, even offline.
On iPhone: tap Share, then Add to Home Screen.
A gentle nudge at the same time every day. It goes into your phone's calendar, so it works even when Habito is closed.
Habito stores your progress on this device. Save a backup now and then, and use it to restore your progress on another phone or computer, or after clearing your browser.
Press play. Find a comfortable position and let your shoulders drop.
Self-hypnosis safety. Never listen while driving or doing anything that needs your attention. You stay in control and can open your eyes at any time. Self-hypnosis is a relaxation technique, not a replacement for treatment. If you have epilepsy, psychosis or a dissociative condition, check with your doctor first.
From relapse-prevention research by psychologist Alan Marlatt. Instead of fighting a craving, you notice it in your body and let it rise and fall like a wave. Each urge you ride out without acting weakens the habit loop.
Known as implementation intentions. Deciding "When trigger, I will action" ahead of time means the choice is already made when the moment comes. Every habit in the library has three ready-made plans to choose from.
Making a habit harder to reach (another room, a deleted app, a blocked card) works better than relying on willpower in the moment. The toolkits lean on this.
Hungry, Angry, Lonely, Tired. Many urges are one of these needs in disguise. Meet the need and the urge often shrinks.
Lapses are a normal part of change. Logging one tells you which trigger to plan for next. Your total urges resisted never resets.
One short lesson a day. Today's tip also appears on the Today screen.
A tiny step you actually take beats a big plan you skip. Today, aim for one urge ridden out.
Most urges rise, peak and fade within minutes. You only have to outlast the top of the wave.
Write down where you were and how you felt the last three times the urge hit. Patterns appear fast.
Put one extra step between you and the habit today: another room, a deleted app, a locked drawer.
Put water by the bed, a book on the pillow or gum in your pocket, so the better choice is right there.
Decide now: when the trigger comes, I will do this instead. Then you don't have to decide in the moment.
Breathing out for longer than you breathe in tells your body to calm down. Try in for four, out for six.
Before you act on an urge, ask: am I hungry, angry, lonely or tired? Meet that need first.
You don't have to say no forever. Just wait ten minutes. Most urges are gone by then.
Telling someone you trust gives you support, and someone to call when it gets hard.
Money, time, sleep, health. Seeing the gains adds up and keeps you going.
Habits hide inside routines. Change the order of your evening or your route home and the habit loses its cue.
Bad days are when habits come back. Decide now what you'll do on a rough evening.
If you slip, note what happened just before. That tells you exactly what to plan for next.
The biggest risk after a slip is thinking "I've ruined it now". You haven't. Start again with the next choice.
Tired brains give in more easily. An earlier night is one of the best tools you have.
A short walk can cut the strength of a craving and lift your mood.
The habit filled a need. Find something else that meets it: rest, company, fun or calm.
Speak to yourself the way you'd speak to a friend who is trying hard.
Press your thumb and finger together and breathe. The more you practise, the faster the calm arrives.
Celebrate milestones with something that fits your new life, not the old habit.
Thoughts like "just this once" or "I deserve it" are the habit talking. Name them, and let them pass.
Rehearse urge surfing when you feel fine, so it works when you need it.
Spend more time with people who support the change, and plan for the ones who don't.
Turn off notifications and move tempting apps off your home screen.
Long gaps without food make most cravings stronger.
Imagine yourself a year from now, free of the habit. What would they thank you for today?
Each evening, name one thing that went well, however small.
New habits often take weeks to months to feel automatic. Missing a day now and then doesn't undo your progress.
Every choice is a vote for the person you are becoming. Thirty days in, you have cast a lot of votes.
These stories are illustrations based on common experiences. The names and details are made up, not real people.
I used to smoke with every coffee. I switched to tea for the first two weeks and walked around the block when the craving hit. The first week was hard. By the third, I barely noticed the coffee break.
Shisha nights were my whole social life. I told my friends I was taking a break and ordered tea instead. Nobody minded as much as I feared, and two of them stopped too.
I scrolled until 1am every night. Now my phone charges in the kitchen and I read in bed. I fall asleep an hour earlier and my mornings feel completely different.
I talked to my GP first, then planned my evenings. Sparkling water with lime after work became my new ritual. My sleep improved within a few weeks.
The 3pm slump always ended with chocolate. I started eating a proper lunch and taking a short walk at three. Some days I still have a treat, but now I choose it.
I registered with BetStop and asked my bank to block gambling. The urge still comes during big games, but now there is a wall in the way. My pay lasts until the end of the month.
I was ordering five nights a week. I deleted the apps, cooked double on Sundays and kept one takeaway night. I saved enough in three months for a family trip.
I used to shout first and regret it later. Now I say "I need five minutes" and walk outside. My kids noticed the difference before I did.
Tell us what helped, what was confusing, or what you would like added. Please don't include private health details.