Free practical tool

Trigger Map

Map environmental triggers and early cues around time, place, body state, people, money, phones and routines with this free worksheet.

Private in-browser tool

Use this when the behaviour seems to arrive out of nowhere. Look earlier than the urge and map the conditions that repeatedly come first.

01What time or part of the day tends to come first?Morning, after work, late evening, weekend or another recurring window.02What kind of place or setting tends to be involved?Describe the setting, not an address.03What body state often comes before the pull?For example tired, hungry, restless, stressed, lonely or overloaded.04What digital or phone cue shows up early?A notification, app, contact, advert, feed or late-night screen habit.05Does money or a routine make the route faster?Think about payday, available credit, a commute, weekend pattern or automatic sequence.06What is the earliest point in the chain you could change?Choose the first realistic point — not necessarily the behaviour itself.

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