All toolsTool · Replacement ladders
Build your urge-by-urge ladder
For each urge, pre-write three steps — low, medium, and high effort. When a craving hits, start at the bottom rung and only climb if the urge is still there.
Something you can do in under a minute, no prep.
A few minutes of effort — a small shift in environment or focus.
Bigger commitment — leaves the house, calls a person, breaks the loop.
Need a starting point?
Addiction wears many faces — relationships, substances, food, shopping, screens. Tap any of these to drop a ready-made ladder into your list, then edit to make it yours.