The ObservatoryBefore, during, after
Understand your habit before you fight it. Log a few episodes, and read the pattern that is steering you.
How it works
- The habit you don't understandWrite
- Today's episodeWriteChoose
- The patternWrite
This is a reusable tool: log one episode at a time, over a few days. After five to ten episodes the pattern is usually impossible to miss, and only then do you know where to step in.
Tool in 3 steps, about 10 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
ABC analysis (antecedent–behavior–consequence) is the basic tool of behavioral therapy, then and now. Functional analysis opens most CBT treatments. Modern habit research confirms the basic picture: habits are driven by cues from the context and immediate rewards rather than by willpower (Wood & Rünger 2016).
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
When food becomes emotion-driven
Learn the difference between being hungry and wanting to numb something, without adding shame on top
Exercise10 minThe if-then plan
Turn an intention into an if-then plan that links a concrete cue to an action.
Exercise11 minThe high-risk map
Habits do not break at random. They break in familiar situations. Map yours before they happen.