you just want reminders
This fits in GTD as part of your reminder system. Since you are changing a habit that requires daily thought, you need a daily (or hourly) reminder.
I have had Projects like "keep track of when I am off-track". By its very nature, I am not paying attention to being sidetracked when I'm down some rabbit trail.
The perfect reminder? An alarm, repeated several times a day, that I would use to pause and check what I've been doing for the last little while.
Example: GOAL: better hydration for physical health; PROJECT: Hydrate better after drinking coffee; NEXT ACTION: @Waiting For self to drink coffee, to then follow w h20; then put a post-it in your paper planner OR put a little check box in the paper planner OR set an all-day appointment (drink coffee yet? have water), with optional alarms for those times you drink the most coffee.
You don't need extra software; these fit perfectly into GTD.