Break It Down Website

Break it Down

Date

Steps completed 0 / 5

Why I'm avoiding it

What's overwhelming me

The Plan — 5 Steps Max

	Step 1	Step 2	Step 3	Step 4	Step 5
Task
Time (min)
Done ✓

Dopamine is non-negotiable!

After Step 1:

After Step 2:

After Step 3:

After Step 4:

After Step 5:

BIG reward:

How I feel

Select one after your session

Tomorrow I'll

Continue where I left off Break it down MORE Ask for help Celebrate what I DID do

Success Rules

✅Never more than 5 steps — or break into multiple days
✅15 minutes MAX per step — tiny is better
✅Start with easiest — momentum matters
✅Reward immediately — don't wait
✅Visual everything — see progress
✅Flexible order — stuck? skip to next step

Connect to Google Sheets

One-time setup · takes about 2 minutes · completely free

Open Google Sheets and create a new spreadsheet. Name it "Break it Down Tracker". Add two sheets (tabs) named exactly: Log and Summary

In your spreadsheet, go to Extensions → Apps Script. Delete any existing code and paste this:

const SHEET_ID = SpreadsheetApp.getActiveSpreadsheet().getId();

function doPost(e) {
  try {
    const data = JSON.parse(e.postData.contents);
    const ss = SpreadsheetApp.openById(SHEET_ID);

    if (data.type === 'log') {
      const log = ss.getSheetByName('Log');
      if (log.getLastRow() === 0) {
        log.appendRow([
          'Date','Overwhelm','Why Avoiding',
          'Step 1 Task','Step 1 Time (min)','Step 1 Done','Step 1 Treat',
          'Step 2 Task','Step 2 Time (min)','Step 2 Done','Step 2 Treat',
          'Step 3 Task','Step 3 Time (min)','Step 3 Done','Step 3 Treat',
          'Step 4 Task','Step 4 Time (min)','Step 4 Done','Step 4 Treat',
          'Step 5 Task','Step 5 Time (min)','Step 5 Done','Step 5 Treat',
          'Steps Done Count','Big Reward','Feeling','Tomorrow Plan','Timestamp'
        ]);
      }
      const row = [data.date, data.overwhelm, data.whyAvoiding];
      for (let i = 0; i < 5; i++) {
        row.push(data.tasks[i], data.times[i], data.done[i] ? 'Yes' : 'No', data.rewards[i]);
      }
      row.push(data.doneCount, data.bigReward, data.feeling, data.tomorrow.join(', '), new Date().toISOString());
      log.appendRow(row);
    }

    if (data.type === 'summary') {
      const sum = ss.getSheetByName('Summary');
      sum.clearContents();
      sum.appendRow(['Metric','Value']);
      sum.appendRow(['Total Sessions', data.totalSessions]);
      sum.appendRow(['Avg Steps Done', data.avgDone]);
      sum.appendRow(['Most Common Feeling', data.topFeeling]);
      sum.appendRow(['Last Updated', new Date().toLocaleString()]);
    }

    return ContentService.createTextOutput(JSON.stringify({ok:true}))
      .setMimeType(ContentService.MimeType.JSON);
  } catch(err) {
    return ContentService.createTextOutput(JSON.stringify({ok:false,error:err.message}))
      .setMimeType(ContentService.MimeType.JSON);
  }
}

function doGet() {
  return ContentService.createTextOutput('Break it Down API running')
    .setMimeType(ContentService.MimeType.TEXT);
}

Click Deploy → New Deployment. Choose type Web App. Set "Who has access" to Anyone. Click Deploy and copy the Web App URL.

Paste your Web App URL here and click Save:

Break it Down

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