Raze Relapse Tracker

Written by Muneeb Rana · Last updated 26 October 2026

What the relapse tracker records

When a slip happens, you log it in Raze and your streak restarts from that day. Over weeks, those entries build a record of when slips happen. That record matters more than the streak itself, because it shows you where your plan has a hole. Which details you can attach to a relapse (time, mood, a note) are .

Logging a relapse in four steps

1. Log it the same day. Waiting until tomorrow makes the memory vague and makes it easier to skip.
2. Write down the time and where you were. Late night in bed and alone in the bathroom are very different problems.
3. Name what came just before: boredom, stress, loneliness, a specific app or a social media feed.
4. Decide one change for the next 24 hours, like charging your phone outside the bedroom tonight.

Reading your relapse pattern

Pattern you see	Likely trigger	A change to test
Slips cluster after 11 pm	Tiredness plus privacy	Phone out of the bedroom; set a device downtime
Slips follow scrolling	Suggestive feeds	Mute or uninstall the feed app for a week
Slips after arguments or bad days	Using porn to cope with stress	Plan a 10-minute coping action: walk, shower, call
Slips on weekends	Unstructured time	Schedule something on Saturday mornings
Slips right after a long streak	Overconfidence, "I've earned it"	Keep the same barriers after milestones

Use our free trigger map to sort entries into these groups if the log gets long.

Why relapse tracking is part of recovery

Relapse prevention models treat a lapse as a single event you can learn from, rather than proof the whole effort failed (Witkiewitz & Marlatt, 2004). The risky moment is the reaction to the slip: feeling it erases everything often leads to a full binge. Mindfulness-based relapse prevention trials found that noticing urges and triggers, rather than fighting them blindly, reduced relapse in substance use (Bowen et al., 2014). Raze isn't a treatment programme, but honest logging applies the same idea.

Mistakes with relapse logging

• Logging slips with a punishing note. Write facts, not insults; shame tends to feed the next slip.
• Logging only big binges and skipping "small" ones. Small slips show the early warning signs.
• Never reviewing the log. Look at it once a week, not only when you relapse.
• Changing five things at once after a slip. Change one thing, test it for a week.

After-a-slip checklist

• Logged in Raze today
• Trigger written down in one sentence
• One concrete change for tonight
• Barrier checked (filter still on, phone location)
• Next short goal set in goals

The first hour after a relapse

The hour after a slip is when a single lapse turns into a binge. Use it deliberately:

1. Close the browser or app and put the phone down in another room.
2. Drink water, wash your face, or step outside for five minutes.
3. Log the relapse in Raze. Keep it factual.
4. Tell yourself the truth: one slip doesn't erase the days before it.
5. If it's late, go to sleep. Most next steps are easier in the morning.

Our guide to NoFap relapse covers the following days in more detail.

When relapses are speeding up

If your log shows slips getting closer together, or you're relapsing several times a day, don't just push harder. That pattern is a sign to change the plan: add stronger blocking, involve another person, or talk to a professional. The relapse risk quiz can help you think through what's changed.

Near-misses are worth logging too

A "close call", where you started heading toward porn and stopped, contains as much information as a relapse. Note it in a journal or with our journal prompts: what set it off, and what stopped you. Over time, near-misses show which of your defences actually work.

Relapse tracking for different rules

If your rule is porn only, a relapse is viewing porn; masturbation without it isn't logged. If your rule includes masturbation, both are logged. If you're reducing rather than stopping, you might log each time and aim for fewer per month rather than a streak. Raze's counter is built around streaks , so if you're reducing, the monthly total in your own notes may be more meaningful. Whatever the rule, keep the definition stable for at least a month so the log can be compared over time.

Three questions to answer after every slip

1. What was happening in the hour before? Note the place, the time and how you felt.
2. Which part of your plan didn't happen? Maybe the phone stayed in the bedroom, or you skipped the evening walk.
3. What will you change before the same situation comes up again? Pick one concrete change, not a general promise.

Write the answers in the relapse note. After three or four slips, read them together; the repeated answers are where your plan needs the most work.

Is it a slip or a full relapse?

Some people separate a single slip from a return to old patterns over several days. The distinction is useful: one slip followed by getting straight back on track is a very different situation from a week of daily use. If you notice a run of slips, pause and rebuild your plan from the start, including asking for support, instead of logging them one by one.

Reviewing a month of relapses

At the end of each month, look back over every logged relapse together. Count how many happened on weekends versus weekdays, late at night versus during the day, and after a specific trigger such as boredom, stress or being alone. Pick the single biggest cluster and plan one change for the next month: for late-night relapses, that might mean charging the phone outside the bedroom. Fewer, more targeted changes tend to stick better than a long list of new rules.

Relapse tracker questions

Will logging a relapse delete my history? It restarts the current streak. Whether earlier streaks stay visible is .

How many relapses is "too many"? There's no number. If slips feel compulsive or you can't stop despite real harm, talk to a doctor or therapist; see porn addiction help.

Should I log edging or looking at borderline content? That depends on the rule you set when you started. Decide it once and log consistently.

Related: Urges and Relapse · Common Relapse Triggers and How to Handle Them · Raze Features · Raze Streak Counter · Raze Progress Insights · Raze Daily Challenges

Sources

• App Store: Raze-Quit Masturbation Tracker (listing, price and in-app purchases): apps.apple.com (accessed 24 October 2026)
• Witkiewitz & Marlatt (2004), Relapse prevention for alcohol and drug problems, American Psychologist: doi.org (accessed 24 October 2026)
• Bowen et al. (2014), Mindfulness-based relapse prevention RCT, JAMA Psychiatry: pubmed.ncbi.nlm.nih.gov (accessed 26 October 2026)