Free habit tracker template
Create friction between an urge and the automatic response
This set is designed for everyday unwanted habits, not medical treatment. It helps you notice triggers, delay the response and make the environment less convenient for the behavior.
Add these habits in Monkway →The four-habit template
- Mark a vice-free day
- Delay an urge for 15 minutes
- Remove one visible trigger
- Avoid the behavior before sleep
Make it easier to repeat
- Choose one specific behavior instead of tracking every vice at once.
- Plan a replacement action before the urge appears.
- Treat a lapse as information about the trigger, not a reason to stop tracking.
Questions
Is this suitable for addiction treatment?
No. This is a general habit template and does not replace medical or psychological support for addiction or withdrawal.
Why delay an urge instead of banning it?
A short delay creates time to observe the urge and choose a response instead of acting automatically.