Building your habit routine

In the app, open the Habits tab and tap Build my routine. It takes about two minutes.

How it works

1. Choose what to improve - up to three areas: sleep, hydration, steps, daily movement, eating routine, recovery or smoking.
2. Answer one question per area about where you are now. If you are not sure, pick "I am not sure" - you still get a sensible starting point.
3. Check the preview. Each habit comes with a suggested number based on your answer. Tap Change to nudge it up or down before you start.
4. Start the routine. That is it - your habits appear on the Habits tab and on your dashboard.

We suggest one realistic step up from where you are, not a number off a poster. Three habits is the cap on purpose: a short routine is one you can keep.

Logging is one tap

Every habit is done or not done, including the ones with numbers. "Drink at least 1.5 l of water" is a single tap - you are confirming you did it, not typing in how much. Tapping a completed habit again clears the day back to "not reported"; it does not mark it as failed.

Changing your mind

Tap the ... next to any of your own habits:

• Goal - raise or lower the number. Days you already logged keep the goal that applied then, so your history never changes behind you.
• Pause habit - it leaves today's list and this week's count, and comes back whenever you resume it. Its history is kept.
• Remove habit - gone from the routine. Everything you already completed stays in your history.

Habits from your trainer

If your trainer assigned habits, they sit in their own From your trainer section, labelled with who assigned them. Your trainer can see whether those are completed. Habits you added yourself are yours alone.

The weekly check

After a week of tracking, the app asks how each habit felt: too easy, about right, too difficult, or not useful. It suggests a small adjustment where it makes sense - nothing changes until you confirm it.