Log today in sixty seconds.

What this log tracks

Three signals plus one. The setback question is the headline event for the day. The three multi-select questions are the things around it: your emotional state, the small choices that made the day harder, and the small choices that made it easier. Over time, those three together tell you what is driving your patterns far more reliably than the setback question alone does.

Why these three questions

Three things consistently predict whether someone's pattern shifts in the behavior-change research:

• Emotion state. Loneliness, stress, tiredness, and shame are the four most common precursors to setbacks across multiple studies on relapse.
• Precursor behaviors. The small things you do in the hours before, not the moment itself. Late nights, social media drift, isolation. These set the stage long before the urge becomes loud.
• Protective behaviors. What your good days have in common. Exercise, sleep, time with someone you trust, time outside.

You can change a setback rate by changing what is around it. You usually cannot change a setback rate by trying harder at the moment of the setback itself.

What 30 days reveals

A single day is not a pattern. A month of daily logs is. Things that tend to show up after about thirty entries:

• Your hardest day of the week, the one that clusters setbacks more than the others.
• Your hardest time of day, which the time-band question makes obvious almost immediately.
• Your three most common precursor feelings, the emotions that show up before setbacks more than after wins.
• Your three most reliable protective habits, the things on your "easier" list that show up on win days but rarely on setback days.

That is what the app does with your data. The web version shows you one day; the app builds the month.

When to use it

Once a day, before bed. Same time every day works best. If you forget, do it the next morning for yesterday. Skipping a day is fine. Skipping a week is the problem.

Where this fits

The log is one of the structural pieces of a real recovery plan. The others are: a one-sentence why you can reach for in the hard moment, a plan for your risk hours, and replacements for the feelings the behavior was regulating. The write your why tool builds the sentence in sixty seconds. The 30-day plan walks through all of the pieces together. If you are not yet sure whether the pattern under your behavior is impulsive or compulsive, the explainer on the difference sorts that out and changes which kind of plan tends to work. And on the spiritual side, the bible verses about lust piece is the most-used companion to the daily log for people who use scripture as part of the work.

Frequently asked questions

What counts as a setback?

Whatever you decide it does. The point of the question is to be straight with yourself, not to fit a definition. For most people, a setback is acting on the behavior you are working to change in a way that broke your current plan. Whether it is porn, alcohol, the phone, food, or anything else with its own gravity in your life, define it the way you can actually stand behind on a hard day.

What if I did not notice any feelings or behaviors today?

That is fine. You can submit with zero selections on any of the three multi-select questions. Some days you just do not notice. The act of asking the question is most of the work.

Is this the same as the app?

The flow is the same. The web version logs one day at a time and shows you a summary plus a teaser of what a month would reveal. The app stores the data, runs the analysis, and shows you the actual patterns across weeks and months.

Will my answers be saved or shared?

Your log is stored only in your browser, never sent to a server. If you clear your browser data, it is gone. Custom feelings or behaviors you add are saved locally so you do not have to retype them next time.