Track the Moment,
Not Your Failure.

A five-day check tracker

This tracker is not about counting checks as evidence of failure.

It is about noticing the pattern. What came just before. What you were feeling. What happened after.

Patterns that are seen clearly begin to lose some of their grip.

How to use it
  • Fill it in at the end of the day, or in the moment if that works better.
  • If you did not check at all, note that too. That matters.
  • The goal is not to judge the behaviour.
  • The goal is to notice the pattern.
Day 1 Monday
Date
How many times did I check today?
times
What triggered the first check?
How did I feel before checking?
How did I feel after checking?
One thing I noticed today:
Your answers are saved in this browser session.
Saved
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Day 2 Tuesday
Date
How many times did I check today?
times
What triggered the first check?
How did I feel before checking?
How did I feel after checking?
One thing I noticed today:
Your answers are saved in this browser session.
Saved
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Day 3 Wednesday
Date
How many times did I check today?
times
What triggered the first check?
How did I feel before checking?
How did I feel after checking?
One thing I noticed today:
Your answers are saved in this browser session.
Saved
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Day 4 Thursday
Date
How many times did I check today?
times
What triggered the first check?
How did I feel before checking?
How did I feel after checking?
One thing I noticed today:
Your answers are saved in this browser session.
Saved
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Day 5 Friday
Date
How many times did I check today?
times
What triggered the first check?
How did I feel before checking?
How did I feel after checking?
One thing I noticed today:
Your answers are saved in this browser session.
Saved
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After Five Days
Your check counts this week
Day 1 - Monday-
Day 2 - Tuesday-
Day 3 - Wednesday-
Day 4 - Thursday-
Day 5 - Friday-

Look back at the five days. Not to judge. To notice.

Was there a pattern in the triggers?
Was there a time of day it felt harder?
Did anything help, even slightly?
What do I want to try next week?
Your answers are saved in this browser session.
Saved
If this was useful, there is more.

The checking loop has more layers than five days can show. These companions go deeper.

Breaking Free From the Scroll
Understanding the checking loop and how it begins to loosen.
Arrive Here
A six-month guided journal for showing up one day at a time.
darcydawe.com
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Why Do I Keep Checking? · Darcy Dawe · The Super Glue Healing Library