What’s New
Latest releases
Aug 29, 2025 — Trends refresh
7-day view now always shows this week (Mon→Sun), independent of Track.Brighter, themeable bars with a subtle today highlight .
Dynamic widths : 7-day & 12-month fill the row; 30-day stays readable.Empty-state message, ARIA labels, and debounced resize for smoothness.
Your segment choice (7d / 30d / 12mo) now persists .
Aug 29, 2025 — Learn tab relaunch
New, science-backed guides on why this works and how to use the app .
Clear explanations for each color/habit with Good / Better / Best ladders.
Quick playbooks for desk days, travel, and “back after a gap.”
Coming soon : wearable sync (Oura / Apple), weekly review reminders, smarter friction-fix insights.
Why You, Improved ?
Small, repeatable actions compound. This app helps you focus on a few keystone habits, track them with zero friction, and watch consistency turn into momentum. Five minutes a week to review. That’s it.
Clarity: a short list of habits that actually move the needleConsistency: simple daily check-ins; streaks without pressureFeedback: weekly + longer-term trends you can act on
How the app works
Daily check-ins: Tap the colored tiles once a day. Partial credit counts—perfection doesn’t.
Weekly Summary: Monday→Sunday pattern at a glance on the Track page.
Trends: 7 days = this week; 30 days / 12 months = bigger picture for drift and plateaus.
Privacy: Your data lives in your browser unless you choose to sync.
Why this approach works
Keystone habits: sleep, movement, food quality improve everything else.Tiny-first design: you’re rewarded for showing up; small wins accumulate.Autonomy over willpower: simple daily choices; we show feedback, not judgment.Compounding: weeks/months matter more than a single “off” day.
What each color means (and how to win)
Hydration (Water)
Why: energy, cognition, training recovery.
Good / Better / Best
Good: one glass after waking
Better: one per meal + a refillable bottle
Best: steady sips across the day; urine light-straw
Pitfall: “catch-up chugging” at night → sleep disruption.
Movement (Steps / Light Move)
Why: insulin sensitivity, mood, back health.
Good / Better / Best
Good: stand up every hour
Better: 5–10 min “movement snacks” 3×/day
Best: daily walks + light mobility on desk days
Pitfall: weekend heroics, weekday immobility.
Strength
Why: muscle is a longevity reserve; supports joints and metabolism.
Good: 10 min bodyweight circuit 2×/week
Better: progressive sets (push, pull, hinge, squat) 2–3×/week
Best: track reps/loads and add a little over time
Pitfall: skipping because “no full workout.” Some is plenty.
Walk 20 (Cardio base)
Why: aerobic base reduces stress reactivity and helps sleep.
Good: 10–15 min walk after meals
Better: 20 min most days at conversational pace
Best: 30–40 min steady most days
Pitfall: going too hard; keep it easy.
Sleep (Good Night)
Why: recovery, hormones, appetite regulation.
Good: fixed wake time
Better: dim lights/screens 60–90 min before bed
Best: cool, dark, quiet room + wind-down ritual
Pitfall: shifting schedules on weekends.
Colors (Fruits & Veg)
Why: micronutrients + fiber; “eat the rainbow” is a simple, high-signal heuristic.
Good: add one color to lunch
Better: one color per meal
Best: 3–5 colors daily, mix raw/cooked; frozen is great
Pitfall: only beige carbs; prep a default salad or freezer veg.
Mindfulness / Meditation
Why: lowers stress reactivity; helps every other habit stick.
Good: 3 minutes of breath focus
Better: 5–10 min guided session
Best: daily practice tied to a cue (sit to work → 5 min)
Pitfall: skipping because it’s “too short to matter.” Short counts.
Scores & charts (plain-English)
Each check-in contributes points to your daily total . Partial credit is normal.
Weekly Summary follows the Track page’s week (Mon→Sun).Trends 7d is always the current Mon→Sun week.30d sums the last 30 daily totals; 12mo sums each calendar month (current month up to today).Blank charts just mean: no data in that range yet .
Quick tutorial (2–5 minutes total)
Day 0 — Set up (2 min)
Add to Home Screen for one-tap access.
Pick minimum viable targets (e.g., 6k steps, 20-min walk, 2× strength/wk).
Day 1 — First check-in (30–60 sec)
Mark what you did today. Partial credit is fine.
(Optional) jot a one-line win (“walked after lunch”).
Daily rhythm (30–60 sec)
Morning: choose today’s one must-do.
Evening: tap your tiles; done.
Weekly review (5 min, Sun)
7-day view: find the lightest day → pick one friction fix for next week.
30-day view: if trend isn’t rising, lower friction (make it easier), don’t raise ambition.
Monthly reset (3 min)
12-month view: mark best months; note what made them easy; repeat that playbook.
Practical playbooks
Desk day: hourly stand, two 5–10 min movement snacks, walk after lunch.Travel day: front-load water, airport laps, light evening mobility.Poor sleep last night: easy walk + colors; skip max intensity.Back after a gap: restart at half target; rebuild streak first.
FAQ
What if I miss a day? Nothing breaks. Resume with the next tiny action.
Can I change which habits I track? Yes—adjust in Settings anytime.
Why is a chart blank? No data in that range yet. Start logging; it will fill quickly.
Is this medical advice? No. General wellness guidance only; see a clinician for personal care.