You may know what you want to change, yet feel unsure when the same moment returns. Talk about what is happening, understand what comes before the behaviour, and try a small step that fits your day.
Talk without blame · Steps you can review · Your own account
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Every evening I return to the same habit, especially after a tiring day.
Let's look at the last time gently. What happened just before it: stress, boredom, or something else?
Choose the example closest to your experience and see how we begin
“I open my phone for a few minutes… then find myself back at something I wanted to stop.”
Loneliness or stress may combine with easy access to content, followed by regret or preoccupation with what happened.
Describe one situation as it happened. We explore what came before it, then suggest a realistic step you can accept or adapt.
Watching pornography alone does not establish an addiction diagnosis. If the behaviour is hard to control and affects your life, a professional assessment can help.
You do not need to know every cause before you begin
When did the urge intensify? What came before it? What happened after the step you tried? Small details give the conversation meaning and help you review your choices.
Describe the moment in your own words, even if you do not know where to begin.
Review what happened calmly and find something to learn for your next attempt.
Return to what you recorded and follow up on the step you chose, instead of losing its details.
Rafiq is with you during urges and as you build meaningful habits and goals. We start by understanding what is happening and turn that understanding into steps in everyday life.
Connect the situation with the thoughts, feelings and triggers you describe, and find a step suited to what you actually need.
Review your routine, relationships and ways of handling stress, and try small habits you can sustain.
Clarify what you want and turn it into steps you can try and review, in keeping with your values and beliefs.
From the beginning, and with each improvement, keep building what matters to you and reviewing progress at a pace that fits your circumstances and energy.
You choose what to share and the step that suits you.
Start with a situation, feeling or habit you want to change. Your companion asks questions to understand the context you describe.
Discuss a practical suggestion. Adapt it to your circumstances, say if it does not fit, and find a step that works better for you.
Come back after trying it and record the result. Conversations and recorded experiments are saved so you can review them.
Start with an honest conversation and give yourself room to review your experience. A monthly subscription renews automatically, with 100 replies in each paid cycle. You can cancel renewal before the next charge.
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A space for daily support and reviewing your steps towards change.
10 US dollars when you subscribe, then every month until you cancel renewal. No automatic overage charges and no rollover of unused replies. Review the final amount before confirming payment.
Rafiq is an AI companion for support, reflecting on behaviour and trying everyday steps. It can make mistakes and does not provide diagnoses, prescriptions or medical supervision. You can use it as additional support alongside appropriate professional help.
No. Emotional eating, pornography use or drinking do not by themselves establish a disorder. We focus on the behaviour that bothers you and its effect on your life. Diagnosis requires a professional assessment.
It can support discussion of triggers and recording experiences, but does not manage withdrawal, doses or medicines. Suddenly stopping alcohol when dependent can be dangerous. Some substances and medicines require a medical plan. Speak with a treatment professional before changing use if you have dependence or withdrawal symptoms.
Emotional eating, binge eating and loss of control are not the same thing. If episodes repeat or cause distress, a professional assessment can help. Your companion does not prescribe restrictive diets or promise weight loss, and does not replace eating-disorder treatment.
If you try Rafiq and do not find the benefit you were looking for, you can request cancellation and a full refund of your first payment within 14 days of that payment, even after starting to use the service. A clear request to support is enough. You do not need to send conversations, prove a lack of benefit or explain your reason. You can cancel renewal before the next payment whether or not you request a refund. The first-payment policy does not restart each month, and your statutory rights remain protected. How to request cancellation and the optional template
Your account is protected by sign-in, and conversations are stored to provide the service. Messages and necessary context are sent to the AI provider to generate replies. You can review and export your data, and there are options to delete recovery data or the account. Backups and provider retention policies may keep copies for a period. Share only what you are comfortable sharing.
Each paid monthly cycle includes 100 replies. When they are used, new reply requests stop until the next paid cycle, without automatic overage charges. Cancel renewal before the next charge through Manage subscription and billing in your account. Access remains until the paid period ends, within your remaining replies, unless the payment is refunded or access is suspended for security reasons. Cancellation and refund details
Everyday support, with clear limits. This version is for adults aged 18 or over. It is not an emergency service or continuous human monitoring. For poisoning, overdose or severe withdrawal symptoms, seek urgent medical help from local emergency services.
