How to quit a bad habit by counting clean days

1. Define the habit in one sentence

'Use my phone less' is hard to judge. 'No social media in bed' tells you exactly when you kept it.

• Write the behavior to stop in one sentence
• Note when you started
• Write down the time of day you are most likely to slip

2. Count clean days

For a quit habit, 'not today' is the win. A timer that counts days since you started turns each day into a number worth protecting, and a small reward for every completed day makes it stronger.

3. Log slips honestly and restart right away

Hiding a slip makes the whole record meaningless. Log it and restart the timer, but keep the days and points you already earned. Having made it 23 days is still real.

4. Fill the gap with a replacement habit

If you quit scrolling, read 10 pages in that time; if you quit late-night snacks, drink a glass of water. Checking a replacement habit makes the quit one easier to hold.

Quit timers in Ovrup

In Ovrup, set a habit's type to Quit and it counts your clean time in days and hours, giving XP for each completed day. If you slip, tap 'I slipped' (and undo it if you tapped by mistake). The XP you earned stays, and you can see your best run and number of slips.

FAQ

Do I have to start over after a slip?

The timer restarts, but you don't need to erase what you achieved. Make beating your best run the next goal.

How many habits should I quit at once?

One or two. Trying to quit many at once means one slip can bring them all down.

Can I use it to quit smoking?

Yes. It counts time since you stopped, so it works for smoking, drinking, gaming or anything else. Talk to a professional if you need medical support.