Tracking your habits

Your dashboard has a Today's habits card - small daily actions that support your plan.

• Check off a habit by tapping it. Lavender means done.
• Quantity habits (water, steps) open a quick stepper - set today's number and save. They count as done once you reach the goal.
• The header shows your progress (e.g. 3/5 completed) and flips to Day complete when you finish them all. All your supplements count as one habit here, complete only once you have taken every one of them that day - even though each is ticked off on its own.
• Weekly rhythm. A panel on the card shows how many habits you've done today, your last 7 days, and your regularity over the last month.

Your habit week

Open My plan → Habits for a week grid: every habit is a row and each day of the week is a column, so you can see what you logged all week at a glance. Click any day to fill it in or correct it - tap a check, or type a number for quantity habits. Use the arrows to move between weeks, or This week to jump back to today.

The week at a glance (in the app)

The Habits tab opens on a card showing your whole week - Monday to Sunday - with one row per habit. Each habit is drawn as its own small illustration, and the ring around it fills as you complete days: a full week is a full ring.

Beside it, one dot per day of the week:

• a filled dot - you completed the habit that day
• a red dot - the day has passed and the habit stayed unfinished
• an empty dot - today: the day is still open, and yours until midnight
• a small pale dot - nothing was owed. A day still ahead, a day the habit does not apply to, or a day from before you added it - a habit you started on Thursday is never marked against Monday

The card is there to read, not to tap. To log something, pick a day on the strip above the card and tap the habits listed below it.

Adding a habit in the app

Your very first habit. Until you have one configured, the Habits tab is a welcome screen: Start building your habits, a sentence about what habits are for, three short reasons to set them up (a reminder at the right moment, habits that tick themselves off, your week on one screen) and Add your first habit. The week card, the day strip and the list only appear once there is something to show. The button opens the same catalog the + does, and leaving it without saving brings you straight back here. Remove your last habit and the welcome returns. On the web, My plan → Habits shows the same welcome until your first habit exists, and its button opens the habit manager. If your habits cannot be loaded, both places show Try again instead.

In the Habits tab, tap + to add a habit. You add them one at a time: pick a habit, set it up, save, and you land back on the list ready to add another.

Ready-made habits. Drink water, Daily steps, Workout, Sleep, Stretching, Meditation, Take supplements, No alcohol. Most of these can be added once, so a habit you already track disappears from the list. Supplements are one row like the rest and it disappears once you add it - everything you take lives inside that one habit, on a list you can add to whenever you like.

Your own habit. Give it a name, pick an icon, then choose Every day, Selected days, or a flexible number of days a week. Selected days reveal Monday through Sunday; choose at least one. Reminder times stay the same on every active day, while a flexible habit may be done on any day and stops reminding once its weekly goal is met. You can keep up to 36 of your own habits.

Every habit asks only for what it needs, so no two setup screens look alike:

• Drink water - your daily goal, when you wake up, when you go to bed, and reminders on or off. We suggest a starting goal for you, marked Recommended; change it in quarter-litre steps and the suggestion steps aside for good.
• Daily steps - just your step goal. Your phone's step count fills in the rest.
• Workout - Every day, Selected days or a flexible number of days a week; it opens on three days a week. Pick selected days when your split is fixed (Monday, Wednesday, Friday), or a flexible number when you just want three sessions in somewhere. A workout you record in hi.fitness counts on its own, and the card shows 2 / 3 this week. You can add reminder times too. Marking a planned session as done counts too - if you trained somewhere without your phone, tick the session off and the habit follows. A session the tracker cannot run (sauna, martial arts) stays outside this habit.
• Sleep - the minimum hours you want to sleep, your bedtime, and a reminder at bedtime or 15, 30 or 60 minutes before it. Sleep is its own section below.
• Stretching and Meditation - the same three choices as workout: every day, selected days, or a number of days a week. So do your own habits. All of them support any reminder times you want.
• Take supplements - a list, not a single thing. Add an entry, name it, pick when it should remind you, then add the next: vitamins at 08:00 and 20:00, creatine after training, magnesium with your first meal. A new entry starts at 08:00, at a set time - change the hour, or the moment itself, to whatever you actually take it at. The name is yours to write: nothing is filled in for you, and an entry cannot be saved without one, because the name is what tells one row from another. Up to eight entries, all on one screen, saved together, and each ticked off on its own. If you only take one, nothing changes: it is a single habit wearing the name you gave it. The four moments are explained below.
  • The days you do not train. Pick Before training or After training and one more question appears: what happens on the days without a workout. Leave it on I do not take it - the default - and the supplement simply is not owed on those days: it leaves your list, and skipping it never counts against your week. Or say you take it then too, at a set hour or with your first meal, and it stays a single supplement with two moments: before training on the days you train, at 08:00 on the days you do not. Every other moment already covers every day, so the question is not asked beside them.
• No alcohol - nothing to set up at all.

Sleep, in a little more detail

Set a minimum. Choose the fewest hours you want each night - 8 hours, say, in half-hour steps. It is a threshold, not a total you fill up during the day: the night either reaches it or it does not.

A watch answers it for you. If you sleep wearing a watch that shares its data with hi.fitness, we read how long you actually slept and tick the habit off if it met your goal. Nothing to tap. We count time asleep, not time in bed - the half hour you spent reading first is not sleep.

And you can always answer it yourself. No watch, no permission, a sync that did not arrive, or a night the watch simply missed: mark it in the morning. We never mark a night as failed just because we have no data for it - a night we did not see stays open for you to answer.

A night belongs to the morning you wake up on. Fall asleep on Tuesday, wake on Wednesday, and that sleep counts for Wednesday - whether the watch reports it or you tick it yourself.

The day you add it does not count. The night that ended this morning was over before you set the habit up, so we do not ask you about it. The habit appears on your list right away so you can see it is there, with a line saying we start tracking your sleep goal tomorrow - and that day is neither a success nor a miss. It does not touch your streak, and your week counts only from the first real day: three good nights out of five counted days reads 3 / 5, not 3 / 7. Your bedtime reminder still arrives that evening.

You can change any of this later: open a habit's ... menu and choose Habit settings.

Reminders

Reminders arrive as notifications on your phone, whether or not the app is open. They are optional, and only the habits that genuinely benefit from them offer them - steps and no alcohol have none.

• Set up to four times for stretching, meditation, workout and your own habits. Supplement stacks work differently - they hang on a moment rather than only on a clock, and that is its own section below.
• Water works differently: switch reminders on and hi.fitness spreads them across your day between waking up and bedtime. You never build that list yourself. There is one reminder per glass in your goal, up to twelve a day - so a 3 L goal gets twelve, and anything larger gets those same twelve rather than more. Any you are already ahead of stay quiet.
• Sleep counts back from your bedtime - a 23:00 bedtime with "30 minutes before" arrives at 22:30.

Tapping a water reminder opens a screen just for drinking. In the middle is your glass. Press and hold it - a ring fills, the glass empties, and one glass is logged. Your phone buzzes as the water goes down, firming up as the glass empties, so you can feel it without watching. Let go early and nothing is recorded, so a reminder you dismiss by reflex never counts as water you did not drink. The empty glass sets off a small burst, you get a short "keep it up" and the app takes you back to your habits. Every other reminder opens your habits list, where one tap ticks it off.

Most reminders can be answered without opening the app. Press and hold a reminder (or pull it open on Android) and its buttons appear: one marks the habit off, the other brings it back in five minutes. Bedtime reminders are the exception - a night's sleep is ticked off in the morning, not when you go to bed. On water the button says Drank a glass, and that is exactly what it records: one glass, the same as the press-and-hold. Tapping the reminder itself still opens the app, exactly as before.

A reminder that reaches your Apple Watch carries the same buttons. A reminder goes to one device, not both: with your phone locked and your watch on your wrist it arrives on the watch, and a glass you log there is passed to your phone. With your phone unlocked in front of you, it stays on the phone. If you would rather not get these on your wrist, turn them off in the Watch app, under Notifications.

Once a habit is done for the day, the rest of that day's reminders stop. Reach your water goal at lunchtime and you will not be nudged again until tomorrow. Each supplement counts separately here: ticking off your morning one never silences the evening one - and neither does the morning dose of something you take twice a day. An entry set to Training days or Rest days also stays quiet on the days it is not due. If you don't tick a reminder off, it knocks again after 10 minutes - twice at most - and stops the moment you do. Water is the exception: with one reminder for every glass in your goal, another is always on the way, so they never repeat.

When a supplement stack reminds you

Each stack hangs on one of four moments. Three of them reach you as a notification; Before training is the one that can only appear inside the app, and the difference is worth knowing.

• At a set time - one or more times of day. A notification, even with the app closed.
• After training - a notification a set number of minutes after you finish a workout in hi.fitness. If you do not record the workout here, this one has nothing to count from.
• Before training - shown in the workout tracker when you start a session. Not a notification: nothing tells the app that a workout is about to begin, so the honest moment is the one where you start one. It stays there until you tick it off.
• With your first meal - the moment you log the day's first meal, a banner drops in from the top with that stack on it: tap Mark as taken and you are done, or leave it and it slips away after a few seconds. Two or more stacks share one banner that counts them and opens your habits list instead. Not ticked? A notification arrives ten minutes after the meal, then knocks twice more at ten-minute gaps until you tick it off - or after 15 or 30 minutes, if that is the delay you chose. The clock runs from when you ate, not from when you wrote it down, so a meal logged hours late sends nothing at all. Either way the stack keeps waiting at the top of your food diary, which is also all you get for a meal logged on your watch or on the web - no banner can appear there.

Whichever you pick, ticking the stack off ends its reminders for that day - and each stack counts on its own, so ticking your morning one never silences the evening one.

What counts as a training day. A workout you run in hi.fitness, or one your program has planned for that day. A walk or a run that syncs in from your watch does not count, and neither does a planned sauna, swim or martial-arts session - those never open the workout screen, so a “before training” reminder would have nowhere to appear.

Several supplement stacks, one card

Keep more than one stack and they share a single card on your habits list - a heading and one row per stack, each with its own circle to tick. The card reads 2 / 3 so you can see at a glance what is still outstanding, and it counts as one habit in the day's progress: three stacks do not make your day look three times longer. The heading has a circle of its own, and it is the only one you cannot tap: it carries a dash while anything is still outstanding and fills in by itself the moment the last stack is ticked.

With a single stack there is no card and no heading, just the ordinary habit row wearing the name you chose.

Something you take several times a day counts up instead of being ticked once. Vitamins at 08:00 and 20:00 are two doses, so the row reads 1 / 2: tap it in the morning, tap it again in the evening, and only then is it done for the day. Its circle carries a + while doses are still outstanding and turns into the usual check once the last one is in. That is what keeps the evening reminder coming - a single tick used to close the whole day and take the evening nudge with it. Tap a finished row again to clear it. One time a day stays a plain tick.

In your habit week they are one row. However many you keep, the week grid shows a single supplements row, and a day counts as done only when everything you owed that day is ticked.

Water, a glass at a time

Water is the one habit you can be partway through. Its card shows how much you have had against your goal, with a bar underneath. Tap the + to add a glass, or tap the card itself when you have finished the whole goal in one go. Adding glasses stops at your goal. The last one tops you up to exactly the goal rather than going past it, and the + leaves once you are there - the habit is done for the day and there is nothing further to record.

Habits that tick themselves off

Daily steps and Workout need no tapping - they fill themselves in from somewhere that already has the answer. Daily steps cannot be ticked by hand at all, because the number is the phone's. Its circle carries a dash rather than an empty tick box, so you can see it is not yours to tap. Workout can: any session you record in hi.fitness marks the day for you, and you can still tick it yourself for one you did elsewhere. Your step count comes from your phone: the card shows today's total against your goal, 3,421 / 8,000, with a bar underneath, and it fills in as you walk.

If your phone is not sharing its steps yet, the card says so and offers Connect Apple Health (or Health Connect on Android), which takes you straight to More → Settings → Apple Health. Until you switch importing on there, the steps habit has nothing to count.

Customizing your habits on the web

Tap Customize to open the habits panel.

• Add a habit - give it a name, choose Check off or Quantity (with a goal and unit), or pick one of the quick suggestions.
• Edit or remove any habit. Removing it hides it from your dashboard - your history stays in your stats.
• Starter set - add the ready-made Daily basics set. The preview skips habits you already track and adds only what's missing.

Habits are yours to manage. If a trainer set some up for you, you can adjust them too.