Track cravings and what sets them off
A craving note takes a few seconds: how strong it was, what was going on, and what you did.
Over weeks, Progress shows when cravings tend to come, whether they are easing, and which of hungry, angry, lonely or tired was there most often. A craving that passed is a day you got through.
What a craving note holds
How strong, one to five
A quick tap. Over time you can see whether the strong ones are getting rarer.
What was going on
Hungry, angry, lonely, tired. People, a place, a time of day. Tick what fits and skip the rest.
What you did
A few words, such as “called Sam” or “went for a walk”. Later, the things that worked are there to read on a hard day.
Someone can know
If you chose a trusted person, they hear that you got through a craving. Not the note, and never the journal.
What Progress shows
- When cravings tend to come, by time of day and day of the week.
- Whether they are easing: fewer, or less strong, than the weeks before.
- Which tags come up most, so a pattern such as “lonely, late evening” is something you can plan around.
- Observations only, from your own days. Nothing is called a cause.
A week of craving notes, made up
- Mon 9:40 pm · 4 of 5 · lonely, time of day · called Sam
- Wed 5:15 pm · 3 of 5 · tired, place · walked home the long way
- Fri 10:05 pm · 2 of 5 · lonely · made tea, went to bed
- Sun 8:30 pm · 2 of 5 · time of day · nothing, it passed
Four cravings, all in the evening, two of them lonely. Progress would say so, and the week’s plan could put a call or a walk at 8 pm.
Start with one note.
Sign up with Recovery already picked. Nothing is required, and you can change what you track at any time.
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