Start with what matters today. Add the rest when it matters.

How does Habits work?

Habits works in four practical layers:

1. Set up what you want to track

Create your account, add your medication schedule, choose goals and reminders, and decide which health categories you want visible in your daily checklist.

2. Record the day as it happens

Log a dose, add water, record food and protein, complete a workout, or enter mood, sleep and weight. Use manual entry, quick-add tools or supported AI-assisted logging.

3. Review your own history

Look back at logs and charts, generate weekly reports, export your logged data, or create a Doctor Report PDF that you can choose to share with a healthcare professional.

4. Control how optional AI fits in

Core tracking remains available without AI. If you enable AI features, Habits gives you a master AI control, category-level permissions and an access history.

Step 1 — Set up the parts you actually want to use.

Create a Habits account with email, Apple or Google. If you register with email, Habits asks you to verify that email address before continuing.

Then start with the information that matters most to your routine.

Add your medication

Choose a medication from the available list or create a custom entry, record the dosage and schedule you want to track, then choose whether you want reminders.

Habits supports daily, weekly, bi-weekly, monthly and custom schedules.

Choose your goals

Set targets for areas such as hydration, exercise, nutrition, protein, sleep and weight.

Choose what appears in Today

Habits lets you control which categories appear in your daily checklist, including medication, protein, movement, hydration, mood, sleep, weight and nutrition.

You do not need to complete every tracker to use Habits.

Step 2 — See the day from one screen.

The Today dashboard is the home base in Habits.

It brings together the parts of the day you chose to keep visible, rather than making you remember which tracker to open next.

Depending on your setup, Today can include:

• your daily checklist, including medication if you have chosen to show it;
• today's scheduled workout;
• water quick-add buttons;
• quick weight logging;
• protein, water, exercise, mood or sleep overview charts;
• shortcuts into meals, workouts, hydration, mood, weight, medication and photos;
• health articles and GLP-1-focused tips.

If a category does not matter today, it does not need to be the centre of your screen.

Step 3 — Use the quickest useful way to record something.

Different information needs different levels of effort.

Habits gives you several ways to keep a record.

One-tap dose logging

When you take a scheduled dose, log it with a tap and keep the timestamp in your medication history.

Quick-add water or weight

Add common water amounts or record weight directly from Today without opening a full form.

Manual food logging

Enter a meal with calories, protein, carbohydrates and fat when you want direct control over the numbers.

Saved meals

Keep meals you eat regularly in your own library and add them again without rebuilding the entry.

Food photo analysis

Take or upload a photo and Habits can return an estimated meal name and macro breakdown that you can review before saving the entry.

Natural-language logging

For supported entries, describe what happened in ordinary language and AI can interpret the details for trackers such as hydration, food, mood, weight or exercise.

Manual health check-ins

Mood, sleep, workouts, side effects, weight and measurements can all be recorded directly.

Supporting note:
AI-generated food and nutrition values are estimates. Review them as tracking support rather than exact clinical or dietary measurements.

Step 4 — Let today's logs become tomorrow's context.

The value of tracking is not the individual entry. It is being able to look back without rebuilding the story from memory.

Habits keeps histories for the categories you record, including medication, side effects, meals, hydration, exercise, mood, sleep, weight and measurements.

Medication history

Review recent doses and the medication schedule you recorded.

Side-effect history

Keep side-effect entries alongside your medication records for later reference.

Weight and body measurements

View weight trends across 7, 30 or 90 days and keep body measurements separately.

Mood history

Use the monthly calendar and previous entries to look back at mood check-ins.

Sleep history

Review logged sleep duration, quality and notes.

Food, water and exercise history

Look back at entries instead of relying on memory at the end of the week.

See more than a list of entries.

Habits can turn your recorded information into summaries and reports.

Weekly report

Generate a seven-day report from your Habits data.

The Free version includes medication and hydration sections. Pro expands the weekly report across additional categories.

Monthly report

Pro can generate a 30-day health summary from the information recorded in Habits.

Charts

Use 7-, 30- and 90-day views for supported analytics such as weight, water, exercise, mood, sleep and calorie intake.

AI-generated insights

Where enabled, Habits can surface trends and correlations from your own records.

Insights are labelled Low, Medium or High according to how much data history is available.

Those labels describe data volume, not medical certainty.

Keep an organised record when you need to talk it through.

Habits includes a Doctor Report PDF built from information recorded in your account.

You can choose to generate the report before an appointment or share it with a healthcare professional.

You can also export your logged data in CSV or JSON format.

The report is designed to organise your records. It is not clinician-authored, a diagnosis, medical assessment or treatment recommendation.

AI is a layer you can choose—not a requirement for tracking.

Habits includes optional AI features, but the core trackers remain available if you decline AI processing.

Depending on the feature and your access, AI can support activities such as:

• interpreting supported natural-language logs;
• estimating food from a photo or text description;
• generating workouts;
• producing nutrition analysis;
• generating reports;
• surfacing trends and correlations from your recorded data.

Some advanced AI planning and nutrition features are part of Pro or controlled rollouts.

AI in Habits is not a doctor, pharmacist or medication-prescribing service.

Decide how much of your Habits data AI may use.

If you enable AI features, Habits gives you controls inside the app.

Master AI control

Turn AI data processing on or off.

Category-level permissions

Control AI access separately across medication, hydration, food, exercise, mood, weight, sleep, photos and measurements.

AI access history

Review recorded AI data-access events by time, category and feature.

PII masking

For supported AI requests, Habits applies PII masking before processing to filter identifiers such as names, phone numbers and health IDs.

Habits currently uses OpenAI models to provide its AI features. Relevant health context you choose to make available may still be processed to provide the feature.

Use reminders where remembering is the problem.

Habits supports local device reminders for several routines.

Medication reminders

Set reminder times for each medication and turn reminders on or off individually.

Hydration reminders

Choose recurring water reminders during the hours you set.

Water-goal check

Use a midday nudge based on progress toward the hydration goal you configured.

Exercise reminders

Choose a time and the days of the week when you want a movement reminder.

Programme reminders

If you are enrolled in a structured workout programme, Habits can remind you on scheduled workout days.

Once configured, these reminders are delivered locally on the device and can work without an internet connection.

Habits can be broad without making your routine complicated.

There are people who want detailed nutrition logs, workout programmes and reports.

There are also days when all you want to record is a dose and some water.

Habits is designed so you can use the categories that are useful to you and leave the others alone.

For example, one person might choose to keep only:

Medication → hydration → protein

Another might keep:

Medication → meals → movement → sleep

And someone preparing for an appointment might use:

Medication → side effects → report

These are examples of how the app can be configured, not health recommendations. There is no requirement to build the same tracking routine as someone else.