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Bad habits examples people are actually breaking

The most harmful habits everyone has — including the ones nobody talks about. Plus a free tool to actually break them.

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The Most Harmful Habits People Struggle With

Everyone has harmful habits. Most people can name theirs. Few know when they're most likely to slip. Here's a list of bad habits to break — including the worst habit examples that most lists leave out.

#1

Porn & Masturbation

The bad habit nobody talks about — but millions struggle with. You're not alone.

  • Watching porn
  • Compulsive masturbation
  • NoFap challenges
#2

Smoking & Vaping

One of the hardest physical addictions to break. Every smoke-free day counts.

  • Cigarettes
  • Vaping / e-cigarettes
  • Nicotine pouches
#3

Junk Food & Unhealthy Eating

Fast food, snacking, sugar — the habits that sneak up on you when you're stressed or bored.

  • Fast food
  • Snacking / sweets
  • Late-night eating
  • Overeating
#4

Alcohol

Whether it's daily drinking or weekend binges, breaking the cycle starts with awareness.

  • Daily drinking
  • Binge drinking
  • Social pressure drinking
#5

Sugary Drinks & Caffeine

Soda, energy drinks, five coffees a day — small habits that add up fast.

  • Soda / energy drinks
  • Coffee dependency
  • Sugary juices
#6

Screen Time & Phone Addiction

The average person checks their phone 96 times a day. Sound familiar?

  • Social media scrolling
  • Doomscrolling
  • Phone first thing in morning
#7

Weed & Substances

When recreational use becomes a daily routine you can't skip.

  • Marijuana / THC
  • Daily use that feels automatic
#8

Overspending

Impulse buys, eating out, subscriptions you forgot about — death by a thousand cuts.

  • Impulse spending
  • Eating out too much
  • Unnecessary subscriptions
#9

Poor Sleep Habits

Staying up too late, then wondering why you feel terrible. Every night.

  • Staying up too late
  • Hitting snooze
  • Inconsistent schedule
#10

Skipping Good Habits

Sometimes the bad habit isn't what you do — it's what you don't do.

  • Not exercising
  • Not reading
  • Not hydrating
  • Skipping skincare / hygiene

Naming It Is Step One

You probably recognized a few of those harmful habit examples — maybe ones you've never said out loud.

But here's what most "bad habits" articles won't tell you:

The hardest part isn't knowing what to stop. It's knowing when you fail.

Do you slip on weekends? Friday nights? When you're stressed? Bored? Alone?

That's what Countiful tracks. Not just the days — the patterns.

How It Works

Three steps. Thirty seconds.

1

Name your habit

Pick one from this list or create your own.

2

Track your days

It counts automatically. No spreadsheets. No manual updates.

3

See when you slip

Countiful shows your weak spots — which days, which hours.

Auto Day Counting

No manual updates. It just counts.

Pattern Analytics

See when you slip most.

Reminders

Daily or weekly. Your choice.

Syncs Everywhere

iPhone, Mac, Android, Web.

Countiful habit tracker app showing streak tracking

Questions

What are the most harmful habits examples?
The most harmful habits include watching porn, smoking, eating junk food, drinking too much alcohol, excessive screen time, caffeine dependency, overspending, poor sleep habits, and skipping exercise. These harmful habits are often the ones people are too embarrassed to talk about openly.
What is the most common harmful habit?
Porn and masturbation. It's the harmful habit nobody talks about, but millions of people actively try to break it. The NoFap community alone has over a million members. Other extremely common harmful habits include smoking, junk food, and alcohol.
How do I break a bad habit?
Step one: name it. Step two: track it. Most people know what they want to stop but don't know when they're most likely to slip. Tracking your habit shows you your weak spots — which days, which times — so you can prepare instead of just hoping for willpower.
How long does it take to break a bad habit?
The popular '21 days' claim is a myth. Research shows it takes anywhere from 18 to 254 days depending on the habit and the person. What matters more than a number is consistency and knowing your patterns. People who track their habits tend to stick with it longer.
Is there a free app to track bad habits?
Yes. Countiful is 100% free with no ads and no premium tier. It tracks your streaks automatically, shows you when you're most likely to slip, and syncs across iPhone, Mac, Android, and web. Your data is private — nobody sees it but you.

Start Breaking Your Most Harmful Habits

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