Live sprint feed · 2 loaded
Daily rituals you can actually finish.
Wellness sprints built for real life. Guided tasks for mornings, afternoons, and evenings.
By Day turns wellness goals into 3-6 guided tasks per day. Start a sprint, follow a simple checklist, and build consistency with a clear finish line. Free covers the core sprint loop, mood check-ins, streaks, and basic community. Explorer adds premium sprints, Apple Health + Oura sync, and health correlation analytics. Featured now: Sleep For 8 Hours (Real premade sprint from the current backend feed · 21 days).
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Upgrade inside the app
Manage billing in the App Store or Google PlayExplorer is purchased in-app via App Store or Google Play. Already subscribed? Sign in to the app and tap Refresh Access if activation is pending.
- Core sprint loop + streaks (Free)
- Explorer upgrade in-app
- Apple Health + Oura insights
- Mechanism
How this sprint works
Anchors circadian rhythm via morning light exposure, builds sleep pressure through timed exercise, and enhances parasympathetic tone with evening rituals. Magnesium glycinate supports muscle relaxation and GABA signaling.
- Milestone
Day 3
Circadian rhythm begins stabilizing; easier morning wake-ups
Sleep For 8 Hours
A 21-day, science-based progression to anchor your circadian rhythm, build calming wind-down habits, and support sleep with exercise, light, and targeted supplementation. Goal: consistent, high-quality 8 hours nightly.
Guided sprints
Choose your sprint
Use filters, scan the gallery, and pick the sprint that matches your current goal and pace.
Sprint pages
Browse detailed, shareable pages for each sprint.
Why sprint with By Day
Guided programs, designed for follow-through.
From your first check-in to your last daily task, every step is shaped to keep momentum clear and manageable.
Daily sprint loop
Every sprint is a short, doable checklist with mood check-ins, streaks, and a basic community feed.
Explorer-grade insights
Upgrade in the app to unlock premium sprints plus Apple Health + Oura sync for correlations across sleep, recovery, and activity.
Premium sprint library
Explorer members get deeper programs and structured progression so each sprint feels tailored and intentional.
Pricing
Clear pricing: start free, upgrade when you want deeper insights.
Free includes the core sprint loop at no cost. Explorer is available as a monthly or yearly in-app subscription and adds premium sprints, health integrations, and deeper analytics.
Beta promise: all beta users get the Explorer subscription for life.
Free
Core sprint loop
- 3-6 daily sprint tasks
- Mood check-ins + streaks
- Basic community access
- Core reminders + XP
Cost: $0. Included with every account.
Explorer
Premium sprints + health insights
- Everything in Free, plus premium sprint library
- Apple Health + Oura integrations
- Health analytics with correlation views
- Early access to new sprint drops
Billed in-app via App Store or Google Play. Choose monthly or yearly in your store settings.
Explorer is purchased in-app via App Store or Google Play.
Already subscribed? Sign in to the app and tap Refresh Access if activation is pending.
Why By Day
A system that helps you keep showing up.
Membership
Two ways to sprint with By Day.
Start with the free sprint loop or unlock Explorer when you want deeper programs and health correlations.
Free keeps the daily sprint loop simple so you can build momentum fast.
Explorer unlocks premium sprints with deeper progression and structure.
Health correlations connect your habits to sleep, recovery, and activity.
Questions
Frequently asked questions
Everything you need to know about sprints and getting started with By Day.