Setting up a program and keeping it
How to set up a twenty-eight day program, what happens when you miss a day, what an ended program means, and what you see when it finishes.
6 min read
One session is one thing; keeping it up for weeks is another. A program is a structure that tracks doing the same technique for the same length every day.
Where the programs are
Profile → Programs. If the program's technique isn't unlocked, the menu shows as locked and tells you what is needed.
Inside are cards you move through sideways. For now one program is published: 28-Day Physiological Sigh, five minutes a day.
Setting one up
Tap the card, tap Start program, and a setup screen opens:
Daily length. The suggested value is five minutes. This isn't an arbitrary number — it is the length used in the study the program is based on. You can change it, but going below the suggested value means not doing the thing that was measured.
Sessions per day. One or two. If you choose two, both have to be done for the day to count as complete.
Start day. Today or a later date. If you pick a later date, the counter starts running on that day.
Reminder time. If you have a daily reminder, it comes from there, and you can change it. While a program runs, your daily reminder also tells you the day: "Day 12 of your program".
The daily flow
The program's technique moves to the top of the technique list with "Program" written on it. You can start from there if you like.
The shorter way: Do today's session on the Programs screen. Starting from here, the length picker doesn't appear at all — the session begins straight away at the program's length.
When that day's session is complete, the card shows your progress: "12/28".
If you miss a day
Missing one day doesn't break the program. If you start missing days in a row, the app warns you: "Your program is about to end".
After a certain number of consecutive missed days the program ends. An ended program isn't deleted; it goes to your history, and how far you got stays there.
Turning on holiday mode ends the program — holiday mode silences notifications but doesn't stop the days from counting. You are asked about this plainly during setup.
Leaving a program
You can leave a program whenever you like: Leave program on the Programs screen.
A program you leave is saved to your history. Programs that lasted at least three days appear in the history; shorter ones aren't saved.
After leaving, a short question may come up: why you left. No score is asked for, only the reason — and it can be skipped.
When it finishes
When you complete the twenty-eighth day, a finishing screen appears: how many days, how many sessions and how many minutes you did, along with the All the Way achievement.
On the way out of it, a feedback question may come up once.
Looking at the history
The history button on the Programs screen lists finished, ended and abandoned programs. Tap one and a detailed breakdown opens:
- A day-by-day calendar: which days were done, which slipped
- The numbers: days completed, days slipped, total sessions and minutes, longest unbroken run
- A breakdown by day of the week: "Tuesdays slipped most often"
- Scores: average, best, and the first half compared with the second
- The suggestions that came up most often over the program
This breakdown gets simpler or fuller depending on your interface level.