No matter how healthy your diet, how good your last physical came back, and how healthy you think you are, we all have bad habits that sooner or later take their toll on our bodies. We all have things we know we shouldn’t do and things we should do but both good and bad habits are frustratingly hard to break. Luckily, there are some handy mobile apps that can help you set better targeted goals, create realistic plans, and track your progress as you create good new habits to replace those self-defeating old ones.

Smoking: If you’re a smoker, odds are you have tried to quit or want to quit smoking. Unlike drinking, which can be a mood booster, there really aren’t any positive applications of cigarettes and countless negative side-effects. Not to mention the cost, the smell, and standing outside in the heat or cold.

Livestrong My Quit Coach ($3.99) is a good app to help you kick your smoking habit. Available for iOS, this app allows you to create a personalized plan (how much you will cut down, when, and when you plan on dropping it entirely), gives you progress charts to visualize your progress and sends along helpful motivational tips.


If you’re ready to quit, QuitNow! (Free) is a handy application that provides support for ex-smokers like chat rooms and forums and shows you a log of how long it’s been since your last cigarette and how much money you’ve saved.


Some other good apps include QuitPal (Free), KickSmoking (Free), and My Last Cigarette ($0.99).

Drinking: Drinking isn’t a bad habit and one or two drinks a day is perfectly fine. The problem is when you indulge too much. The odd night out here, a party there, a “quick drink” with a friend elsewhere – it adds up and it can take a real toll on your energy levels, mood, and health.

A helpful way to avoid excesses is to log and track how much you’ve drank each week. DrinkControl ($1.99)is a great app that lets you track your alcohol units, converts that to show you your estimated blood alcohol level, and gives you reports and charts on how much you drank and how much you spent on drinks.


Missing Sleep: Most people refrain from smoking or excessive drinking but chronically missing sleep is something just about everyone can relate to. Lack of sleep ravages your immune system and puts you at a higher risk for heart disease, high blood pressure, stroke, depression, anxiety, and diabetes. It also slows your cognitive abilities, lowers your sex drive, ages your skin, and can even make you gain weight.

SleepCycle ($0.99) is one app that monitors your sleep patterns, analyzes your movements and sleep phases, and wakes you up when you’re in your lightest sleep phase and not your deep sleep phase. This app can get a little buggy if you sleep with someone else or have a pet running around though since it requires your phone be by your pillow to monitor your movements all night. (Don’t worry, they don’t send your sleep patterns to the NSA)


Proactive Sleep ($0.99) is a multifunction app that lets you record how many hours you slept, how long it took you to fall asleep, exercise, and caffeine consumption. The app also includes an alarm clock.


Missing Exercise: We know it’s important to exercise at least 30-45 minutes per day but “it was a long day at work”, “my favorite show is on”, “the kids are acting up”, etc. Often, we don’t even realize how many days of exercise we’ve missed which is why it’s important to track your workouts.

Nike Training Club (Free) is a great app to help you track the frequency and intensity of your workouts, get step-by-step workout instructions and custom workouts, and work out to earn rewards like free custom workouts from athletes and professional trainers.



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