A plan you can keep

Four tiers

The Arc (months) is your journey through the modes below. The Plan (weeks) is the visible weekly plan — the part you can count on. The Day is today's slice of that plan. The Focus is the single most important thing today — a lens on the plan, never a surprise that overwrites it.

Two cadences

Some habits are daily anchors (morning light, breathing, sleep regularity) tracked each day. Others are weekly doses(e.g. 150 minutes of movement) tracked as weekly progress — so a long session on Saturday doesn't make Monday feel "behind."

Three modes — the same room, different lighting

How it adapts — by asking, not reshuffling

The plan stays stable within a week so habits can become automatic. It evolves at the week and phase level through proposals you accept or decline — never a silent overnight rewrite. The one exception is the daily Override, a safety function that explains itself.

The safety rules

• Restore before optimize — intense work unlocks only when your sleep baseline is steady.
• The Physiological Override: if your body shows it needs rest, today shifts to restoration and resumes tomorrow.
• Two-day smoothing — a single off day is never treated as a trend.
• Sedentary protection — goals are capped near your own baseline, never an arbitrary 10,000 steps.
• A medical gate — persistent disruption, or sustained effort without any improvement, prompts a gentle nudge to seek professional support.
• Rest counts — a rest day your body asked for never breaks your consistency.

Read how the daily reading is calculated in the Methodology.