Mindset
What to do after you press NO
If YES were the only acceptable answer, the tool would encourage hiding. Honest tracking needs both answers.
Do not multiply the event
One cigarette does not require ten. One bet does not require chasing. One drink does not require writing off the evening.
Look only a little way back
Where were you? What were you feeling? What was available? Which thought made the action seem reasonable?
Choose again
If one day feels unrealistic, choose an hour. If repeated short intervals are impossible to keep, add professional or peer support.
Use the tool: choose a realistic next interval, return and answer honestly. A NO does not erase previous choices. The timer is not a substitute for medical treatment.
Sources and further reading