Rutmia guides
Guides to quit a bad habit and build a good one
Quitting rarely works by gritting your teeth. It works better when you quit a habit by building another one: you learn what sets it off, decide what you will do in that moment, and keep a simple record so you can see your progress. These guides show you how, and also how to build routines that last.
To quit a habit
Triggers, a replacement and a daily record of your clean days.
Quit smoking or vaping
Triggers, replacements, and a daily check-in. Includes free support lines.
Read the guide02Quit sugar and soda
Cravings, replacements, and a daily record of your sugar-free days.
Read the guide03Put the phone down at night
Less scrolling in bed, with a replacement and a check-in before sleep.
Read the guideTo build a routine
Small steps, a minimum version and a weekly review to keep what you start.
Cut back on sugar gradually
A four-week plan, one change at a time, no banned foods.
Read the guide02Stop procrastinating
A two-minute first step, short blocks and plans for getting started.
Read the guide03A simple morning routine
Three habits, twenty minutes and a minimum version for hard days.
Read the guide04Sleep better with small habits
A steady wake-up time, a night ritual and one new habit a week.
Read the guide05Keep a streak without burning out
A minimum version, the never-miss-twice rule and an honest streak.
Read the guideComparing habit apps?
Two pages that explain, plainly, how Rutmia works.
The method for quitting a habit, in four steps
- 01
Name your triggers
Every habit has moments, places, or feelings that switch it on. Write them down without judging yourself: they are your map.
- 02
Plan a replacement
A gap is hard to hold. Pick one small action you can do right when the trigger shows up.
- 03
Track your clean days
One evening check-in is enough to make your streak visible and show you how you are doing.
- 04
A slip is data
It is not a defeat. It tells you which plan to adjust, and tomorrow you start again.
What Rutmia does and does not do
Rutmia is not a medical treatment and has no dedicated “quit mode”. It is a habit tracker: it helps you record each day you made it and build the habit that replaces the old one, with reminders, streaks, and a calendar. If you need professional support, the guides point you to where to find it.
Start with one habit
Download Rutmia, pick a habit to quit or to build, and log your first day.
Download Rutmia on the App StoreRequires iOS 26 or later. Available in English and Spanish.