Digital Habit Inventory & Pickups Log

Technology platforms can reinforce automatic behaviours. The Digital Habit Inventory is a practical self-monitoring sheet for making those patterns more visible.

Instead of just tracking cold screen-time numbers, this tracker helps you record the context: what was the trigger (e.g. boredom, fatigue), what app did you pick up, what was the immediate reward, and how did you feel afterwards?

Once these loops are mapped, the sheet guides you through behavioural design steps—specifically identifying where you can insert physical 'friction' barriers (like greyscaling your phone, placing chargers out of sight, or blocking specific apps) to disrupt the loop.

It may be a useful self-guided starting point for someone who wants to understand patterns around gaming, gambling, streaming or social media use.