Sober Days: Quit Tracker

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Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

I-SoberTrack iyi-tracker yangasese, engaxhunyiwe ku-inthanethi yokungaphuzi utshwala kanye nokuyeka umkhuba. Landelela izinsuku lapho ungaphuzi utshwala, imali eyongiwe, kanye nezinyathelo ezibalulekile — zomkhuba owodwa noma eminingi.

LOKHO OKUKWENZAYO

• Isilinganiso esikhulu semigqa — izinsuku, amahora, nemizuzu selokhu waqala
• Imali elondolozwe — ngomkhuba ngamunye, ngemali yakho
• Izinyathelo ezibalulekile empilweni kanye nenhlalakahle — izilinganiso ezisekelwe ezifundweni ezinemithombo
• Imodi yokukhuthaza — ukuphefumula okuqondiswayo okungu-4-7-8, ukuzivocavoca kwe-CBT "Play the Tape Forward", kanye nokuhlola kwe-HALT (Ukulamba / Ukuthukuthela / Unesizungu / Ukukhathala)
• Uhlu lwezizathu zokuyeka — izizathu zakho eziphezulu ziyavela ngesikhathi sokufisa
• Ijenali — bhala phansi ukuthi wenza kanjani, ngesikhethi semizwa esinezinyathelo ezi-5
• Oxhumana naye oxhasayo — ucingo noma umbhalo ngokuthepha okukodwa
• Ukuvimba komugqa wenhlekelele — izintambo zosizo ezithile zendawo + izinombolo eziphuthumayo zomhlaba wonke, ezihlala zibonakala eceleni• Ukubhalisa kabusha — kugcina isikhathi sakho eside futhi kurekhoda ukuthi yini ebangele ukushelela ngakunye (ama-HALT auto-tags)
• Umbiko wenqubekela phambili we-PDF — yabelana nomqeqeshi noma umxhasi
• Isilinganiso sansuku zonke kanye nokuhlola kwe-HALT ekhaya
• Isipele nokubuyisela (JSON)

KUNGOKUBANI

• Noma ngubani othatha ikhefu otshwaleni, ekubhemeni, ekuphepheni i-vaping, ekutshaleni ukhula, ekugembuleni, kushukela, ezinkundleni zokuxhumana, noma omunye umkhuba abawuqambe ngokuthi
• Abantu abafuna i-tracker ehlonipha ubumfihlo babo — yonke idatha ihlala kudivayisi yakho ngokuzenzakalelayo
• Abantu abangafuni udonga lokubhalisela ezintweni eziyisisekelo

UBUMFIHLO-KUQALA

• Isebenza ungaxhunyiwe ku-inthanethi. Akukho akhawunti edingekayo.
• Idatha yakho ihlala kudivayisi yakho.
• Izinombolo zomugqa wenhlekelele zingalungiswa ngokuvuselelwa kokucushwa okude — hhayi inombolo efile.

I-SoberTrack iyithuluzi lokulandelela ukuzisiza, hhayi isevisi yezokwelapha noma yokwelapha. Uma usenkingeni, sicela uxhumane nocingo losizo lwendawo noma izinsizakalo eziphuthumayo. Izinsiza ku-clearstackapps.com/sobertrack-resources.

Xhumana: [e-mail]

Yini entsha

First release. Track days sober, money saved, urges, and milestones for any habit. Includes 4-7-8 breathing, Play-the-Tape-Forward CBT exercise, HALT check, sponsor call/text, crisis lines, journal, PDF report. Offline-first. No account required.