Daily Routine
Your daily BetterStep routine consists of three main activities: check-in, quest completion, and progress review.
Daily Check-in
Complete your check-in each day in approximately 30 seconds:
| Step | What You Track | Input Type |
|---|---|---|
| 1 | Mood | 1-5 scale |
| 2 | Stress level | 0-10 slider |
| 3 | Craving intensity | 0-10 slider |
| 4 | Per-addiction cravings | Multi-select (if intensity ≥4) |
| 5 | Sleep times and quality | Time picker + rating |
| 6 | Triggers present | Checkbox selection |
| 7 | Recovery activities | Boolean toggles |
| 8 | Slip tracking | Private checkbox |
Trigger Categories
HALT Triggers
The HALT framework identifies common physical and emotional states that increase vulnerability:
| Trigger | Risk Factor | Description |
|---|---|---|
| Hungry | Physical | Low blood sugar affecting judgment |
| Angry | Emotional | Dysregulated emotions seeking relief |
| Lonely | Social | Isolation increasing vulnerability |
| Tired | Physical | Reduced coping capacity |
Situational Triggers
Environmental and contextual factors:
- Social situations - Events with substance exposure
- Boredom - Unstructured time without engagement
- Stress - Work, relationships, finances
- Conflict - Arguments, disagreements
Quest Completion
After check-in, view your personalized quests. Quests are evidence-based therapeutic interventions assigned based on your:
- Current risk level
- Recovery stage
- Previous quest ratings
- Check-in responses
Quest Types
| Type | Description | Example Duration |
|---|---|---|
| Readings | Educational content about recovery | 5-10 min |
| Mindfulness | Meditation and breathing exercises | 5-15 min |
| Movement | Physical activity prompts | 10-20 min |
| CBT Exercises | Cognitive behavioral therapy activities | 10-15 min |
| Recovery Quests | Specific recovery-focused actions | Varies |
Quest Structure
Each quest includes:
- Estimated completion time
- XP reward (+25-50 XP)
- Step-by-step instructions
- Interactive elements (reflections, timers)
- Before/after mood tracking
- Helpfulness rating
- "Can't do this" option - Request an alternative if the quest feels overwhelming or unsuitable
If a physical activity quest isn't right for your situation, the system will suggest an easier variation or different quest type—no penalty to your progress.
Progress Review
Track your daily progress through:
| Metric | Description |
|---|---|
| Clean Days Counter | Overall and per-addiction tracking from your quit date |
| Current Streak | Consecutive days of engagement with the app |
| XP and Level | Experience points earned and current level progress |
| Completed Milestones | Achievement badges for recovery landmarks |
Daily Flow
Your recommended daily routine in BetterStep:
| Step | Action | Details |
|---|---|---|
| 1 | Open App | View homescreen metrics and clean days |
| 2 | Daily Check-in (~30 sec) | Mood, stress, cravings, sleep, triggers |
| 3 | View Quests | Personalized based on check-in and RRS |
| 4 | Complete Quests (5-20 min) | Readings, exercises, meditations |
| 5 | Track Progress | Review streak, XP earned, milestones |