Short answer
Counting a habit honestly is one of the simplest ways to cut down, because you see the real number instead of a guess. Keep it private and fast: one tap each time, and a monthly limit to aim for.
Most of us guess how often we do the thing we're trying to cut down on, and most of us guess low. Smoking, drinking, junk food, scrolling at night: the real number is usually a surprise.
Why counting helps
- You see the truth. A number is harder to argue with than a feeling.
- You notice the moment. Reaching for your phone to count makes you pause, and sometimes that pause is enough.
- You can see progress. A slightly better week is easy to miss without a record.
Make it easy, or you'll stop
Counting only works if it takes a second and nobody else sees it. A notes app is slow, and a fitness app wants an account. What helps most:
- One tap each time it happens, nothing to type.
- A monthly limit you choose, so you have something to aim for.
- A quick look at the week, compared with the week before.
- Privacy, with a PIN and nothing stored online.
The app I made for this
How Many Times is a free app that does exactly that. There's one big button to tap when you slip, a heart for each month that drains as you get closer to your limit, and a chart of your last seven days.
It runs in your browser, on your phone or computer, with no sign-up. Everything stays on your device, locked with your PIN. Add it to your home screen and it opens like a normal app, even without internet.
Be kind to yourself when the number is high. The point isn't a perfect month: it's a slightly better one than last time.