Habits to quit

Bad habits to quit, and how to actually break them

What each habit does to you, what happens when you stop and the methods with the best evidence. Pick one and start tonight.

Know the risk
Cited facts from health bodies like the WHO, CDC and NHS. No scare tactics, no made-up numbers.
See what you gain
Where health bodies publish one, a timeline of what recovers after you stop.
Track every clean day
A daily check-in in Streako. Your streak shows the days in a row you stayed clear.

Substances

The single biggest preventable cause of death. Your body starts recovering within minutes of the last cigarette.

Less harmful than smoking, not harmless. Step the nicotine down and the habit loosens.

No level of drinking is safe for cancer risk. Drink less or stop, with a safe plan.

Over 400 mg a day, or coffee too close to bed, costs you sleep you never notice losing.

One can of cola can hold your whole day’s limit. Cut the drinks first and taste follows.

Ultra-processed food is linked to over 30 health problems, and it makes you eat more without noticing.

Eating late makes you hungrier the next day and can worsen reflux. Close the kitchen.

Endless feeds eat hours and mood. A 30-minute cap measurably reduced loneliness and low mood.

Screens in bed delay sleep and leave you groggy. No phone for 30 minutes before bed helps you sleep sooner.

Gaming is fine. Losing sleep, work and plans to it is not. Set a stopping point before you start.

New to breaking habits?

The cue, routine, reward loop, and how to swap the routine instead of fighting it.

General information, not medical advice. If you are worried about your health or dependence, talk to a doctor.

Check in each night you stay clear, and watch the streak grow.

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