Apps

Track daily habits with streaks and skip allowances

Interstitial journaling — multiple streams (logs, wins, etc.)

Daily checklist of values with what you did and didn't

Timed focus sessions with a short debrief after each

Plan vs. actual hour-by-hour columns for the day

Talk to yourself across two personas — Tab to swap sides

Timed routine runner with swipeable cards

Plan tasks, then execute two at a time

Track mood throughout the day with a 4-part scale

Daily mood log-style CBT worksheet saved in this browser