Setting up a program and keeping it
How to set up a 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. The program row under Physiological Sigh in the technique picker takes you there too.
The program here is 28-Day Sighing: five minutes a day. If the program's technique isn't unlocked yet, the Programs screen shows as locked and tells you what you need to unlock the technique.
Setting one up
Tap Set up the program on the program card and a setup screen opens:
Daily length. You can pick between two and ten minutes, and the suggested value is five. 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.
Start. Today, tomorrow or in two days. If you pick a later day, the missed-day counter also starts running on that day.
Missed-day allowance. Three or five days: miss that many days in a row and the program ends.
Reminder. If you like, you can set your daily reminder's time to suit the program. No new notification is added, the existing reminder's time changes. While a program runs, your daily reminder also tells you the day: "Day 12 of your program".
Depending on your interface level. In Simple and Standard, the missed-day allowance sits under Advanced options and open when you tap it. In Advanced everything is open from the start and the daily length can be set more finely.
The slider catches lightly at the suggested length.
Once you have chosen everything, tap Start the 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".
Once you go past the missed-day allowance you set at the start, the program ends. An ended program isn't deleted; it goes to your history, and how far you got stays there.
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 last only a very short time aren't saved to your history.
After leaving, a short question asking why you left may come up. You can skip it without answering.
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.