TOP apps to track progress in rehabilitation

Shortly

The main thing is not "what application," but what you think and how regularly. Perfect stack:

1. Habit tracker/diary (daily mini steps), 2. Mood and traction tracker (0-10), 3. Timer time/reality-check (pauses and "hard stop"), 4. Financial panel (deposits = 0, debts ↓), 5. Blocker (so as not to break "in one click").

Below are categories and proven options + ready-made metrics.

1) Habit trackers (daily base)

The task: to fix small actions that "carry" remission.

Suitable apps: Habitica, Strides, Streaks (iOS), Loop Habit Tracker (Android), TickTick, Todoist (like a tracker).

What to track:

"0 bets/deposits" (binary: yes/no), "Diary 5 minutes," "Breath 4-2-6," "Sleep ≥7 h," "Group/session," "Sport 10 minutes," "Water 6-8 glasses."
Metric of the week:% completion of key habits (target ≥70%).

2) Craving and mood diaries

Task: to see what increases craving and how to reduce it.

Suitable apps: Daylio, Moodflow, Bearable or simple Google Sheets/Notion.

Record fields (takes 60-90 seconds):

Traction (0-10), Mood (0-10), Energy (0-10), Trigger (people/places/states/events), Replacement action (walk, call, shower, breath), Total (helped/did not help).
Metric of the week: average craving, top 3 trigger,% of successful substitutions.

3) Timers and reality-check (time management)

Task: prevent "sticking," give regular pauses.

Suitable applications: Forest, Focus To-Do (Pomodoro), Be Focused, Focus Keeper.

"STOP-30/25" preset: 25-30 minutes focus → 3-5 minutes pause.

Metric of the week: total "focus minutes," the number of sessions with ≥2 pauses.

4) Screen time and productivity trackers

Task: see the actual time in the browser/applications.

Suitable applications: RescueTime, Clockify, Toggl Track.

Metric of the week: "online time in trigger domains" (target - to zero), "sleep/work/activity time."

5) Financial panels (progress in money)

The challenge: making zero deposits visible and reducing debt.

Suitable tools: Money Manager, YNAB, Spendee, Monobank/Tinkoff/other bank limits, Google Sheets/Notion.

What to count:

Deposits per day/week/month (= 0), Minimum debt payments (completed/not), Debt: start → current (dynamics −% by the end of the month).
Metric of the week: "0 deposits" (yes/no), "∆ debt," "payment plan completed."

6) Blockers and "night silence" (anti-stall)

Objective: to put "friction" on the way to the site/deposit.

Suitable apps: Freedom, Cold Turkey, LeechBlock/StayFocusd, Screen Time (iOS), Digital Wellbeing (Android)

Setup:

Accessibility windows (outside - block), Night silence 23: 00-08: 00, "Locked mode "/PIN for changes.
Metric of the week: 0 rounds, 0 night attempts to enter.

7) Notes/dashboards (view in one place)

The task: to assemble a "rehabilitation panel" on one screen.

Tools: Notion, Obsidian, Google Sheets/Looker Studio, Trello/Asana (like a kanban).

Dashboard widgets:

Withdrawal: "Days without playing - N" + series calendar, Traction: average/maximum per week, Sleep: average hours, Finance: "∆ debt per month," "0 deposits - +," Sessions: "Therapy/Group - 1-2 ×/week completed? , "Week Triggers and Work Replacements.

8) Online therapy platforms and groups

Challenge: Regular support and homework.

Formats: video sessions 30-50 min, chat support, online mutual assistance groups.

Metric of the week: "1-2 therapy sessions/groups" completed; homework progress ≥70%.

9) How to build your "minimum stack" in 10 minutes

1. Habit Tracker (Loop/Streaks/TickTick) - Add 5 habits.

2. Daylio/Sheets-Create a record template.

3. Pomodoro timer - turn on the 25/5 preset.

4. Finpanel (bank/Sheets) - create indicators "deposits = 0," "debt ∆."

5. Blocker - Enable night silence and accessibility windows.

6. Dasboard (Notion/Sheets) - Display key metrics on one screen.

10) Key rehabilitation metrics (what to count each week)

Withdrawal: Play-free days/" 24-hour rule "plan

Thrust (0-10): mean and peaks; share of "successfully repaid."

Habits:% of the "core" (sleep, diary, breathing, activity).

Sleep: average hours/night, night awakenings.

Finance: 0 deposits, ∆ debt, compliance with scheduled payments.

Sessions: therapy/group - actual.

Screen time: on trigger sites/at night.

Well-being: mood/energy (0-10).

11) Out-of-the-box templates (copy to notes)

Daily log "STOP-5" (1 minute):

Date - Traction __/10 - Mood __/10 - Trigger: __ - Replacement: __ - Result: helped/did not help.

Weekly review (15 minutes):

Days without playing: __/7
Average thrust: __/10 (top 3 triggers: __)
Habits: __%
Sleep: __ h/night
Finance: deposits = 0 +/no; debt ∆: __
Sessions: __ therapy; __ group
Next week's plan: 1) __ 2) __ 3) __

12) Presets for 30 days

Start (Days 1-7)

Enable blocker + night silence;

Habit tracker (5 items);
Traction diary;
1 treatment session/group;
Finpanel: list of debts, "deposits = 0."

Anchoring (Days 8-21)

Pomodoro 25/5 for "sticky" activities;

Two support sessions/week;

Start "quick replacements" (list in a prominent place);

Weekly review in dashboard.

Robustness (Days 22-30)

Add the goal "sleep ≥7 h 5/7";

Reduce screen time for triggers by another 30%;

Financial review: debt ∆, next month payment plan.

13) Data privacy and security (important)

Enable PIN/FaceID in apps; 2FA in accounts.

Minimize sensitive entries (without unnecessary details, only metrics).

Keep a backup (cloud/export to CSV).

If you share progress with a loved one, send a snapshot of the dashboard, not full access to accounts.

14) Typical mistakes and how to avoid them

Install 10 applications: overload - motivation drops. → Leave 3-5.

Track "everything" without meaning: numbers for the sake of numbers do not help. → Keep 7-10 metrics.

No review of the week: progress is invisible. → 15 minutes on Sundays.

Ignore sleep and stress: without them, cravings grow. → Add "sleep" and "breath" to the core.

15) Quick check list "my stack is ready"

Habit tracker created, 5 items added
Craving/mood diary set up
Pomodoro 25/5 works, worth the reminders
Finpanel considers "deposits = 0" and "debt ∆"
Blocker + night silence enabled
Dashboard with key metrics is open "to the first screen"
Calendar - Weekly Review 15 minutes

The app is a tool, and progress makes a rhythm: short daily recordings, pauses and a weekly review. Collect the minimum stack (habits + diary + timer + finpanel + blocker), record 7-10 metrics and keep Sunday "re-accounting." So rehabilitation will cease to be "on sensations" and will become visible, controlled by the process.