🚫 Interactive Addiction Model

BREAK THE LOOP

No judgement. This tool helps you understand where your habits fall on the spectrum, audit your own patterns, and understand the stages of change.

THE HABIT SPECTRUM

Every habit exists on a spectrum from casual use to dependence. Click any category to learn the warning signs.

CASUAL USEPROBLEMATIC USEDEPENDENCE

📱

SCREEN & SOCIAL

MEDIUM RISK

Phone, social media, gaming, porn.

🍺

SUBSTANCES

HIGH RISK

Alcohol, cannabis, nicotine, drugs.

🍔

FOOD & COMFORT

MEDIUM RISK

Overeating, binge eating, emotional eating.

🎰

GAMBLING

HIGH RISK

Sports betting, poker, casino.

💼

WORK & HUSTLE

OFTEN OVERLOOKED

Workaholism, performance addiction.

🧊

AVOIDANCE

QUIET RISK

Procrastination, isolation, dissociation.

THE HONEST AUDIT

Check every statement that applies to a habit in your life. No judgement — just clarity.

I use this habit to cope with stress, boredom, or loneliness — not just for enjoyment

I've tried to stop or cut back and couldn't, or only lasted a short time

I spend more time on this than I intend to — and it surprises me

I've hidden this from people close to me or felt ashamed about it

It has negatively affected my work, relationships, health, or finances

I need more of it over time to get the same feeling (escalation)

Without it, I feel irritable, anxious, restless, or empty

I have given up activities I used to enjoy in favour of this habit

My first thoughts in the morning often include this habit

People who care about me have expressed concern about this

CONCERN LEVEL

Check the boxes above to see your pattern assessment.

THE 5 STAGES OF CHANGE

You can't skip stages — but you can move through them faster once you know where you are.

PRE-CONTEMPLATION — "I don't have a problem"

Not yet aware of the issue or minimizing it. The fact that you're here means you may have already passed this stage.

CONTEMPLATION — "Maybe I have a problem"

You see both sides — the benefits and the costs. This stage can last years. The key move: write out every way the habit is costing you.

PREPARATION — "I'm going to change"

You've decided and you're getting ready. Remove the triggers, build support, tell someone. Preparation done poorly leads to relapse.

ACTION — "I'm doing it"

You've made the change and you're living it. The first 30–90 days are the highest-risk period for relapse. Support and structure are critical here.

MAINTENANCE — "This is who I am now"

Sustained change for 6+ months. The habit no longer dominates your thoughts. You've built a new identity. Relapse is still possible but less likely.

⚠️ IF YOU'RE STRUGGLING WITH DEPENDENCE

This tool is for self-reflection — not treatment. If you're dealing with serious substance dependence, please reach out. In Canada and the US, call 1-800-662-4357 (SAMHSA) or text "HELLO" to 741741 for the Crisis Text Line. Asking for help is the hardest and most important move you can make.

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