Habit Relapse Risk Calculator
Estimate how likely your habit is to break in the next two weeks and get a concrete 7-day protection plan based on your current setup.
Overview: Why Relapse Risk Matters
Most people wait until they have already lost momentum to fix their habit system. This tool helps you act earlier by measuring common relapse signals like recent misses, schedule volatility, stress load, weak cues, and missing fallback actions.
The score is not a diagnosis. It is a practical planning signal. A higher score means your habit environment needs support now so your routine can survive busy weeks, travel, low-energy days, or unexpected disruptions.
How to Use Your Result
- Calculate your risk score for one specific habit.
- Identify your top two risk drivers from the report.
- Apply the 7-day protection steps without increasing intensity.
- Recheck after one week to confirm your risk is dropping.
Examples
- Evening reading habit: A user missed 8 of the last 30 days and had no fallback action. Their score landed in high risk. They added a one-page floor habit and reduced misses the following week.
- Morning walk routine: A user had moderate risk because their cue changed daily. They switched to a fixed anchor after coffee and moved into a low risk score range.
- Daily writing: A user had high stress and poor sleep, which kept breaking streaks. They used low-friction mode for 7 days and protected completion with a two-minute fallback.
FAQ
What is a good relapse risk score?
Lower is better. Under 40 usually means your habit has enough stability to survive normal disruptions. Over 70 means you should simplify immediately.
Should I pause my habit if risk is high?
Usually no. Keep the habit alive with a small floor version and fallback action so identity and streak momentum are protected.
How often should I recalculate?
Recalculate every 7 to 14 days or whenever your schedule changes in a major way.
How do I turn this into daily execution?
Move your protection steps into Make Good Habits as reminders, fallback checklists, and weekly reviews so your system stays active in real life.