Guided health sprint · 21 days
A guided By Day sprint lasting 21 days, focused on Sleep Quality. Follow the daily plan and review relevant health movement against your baseline.
Plan on the web, then follow the daily steps wherever you are.
The plan
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.
Access
The web dashboard is the main workspace for planning sprints, reviewing progress, and managing account access.
Open web dashboardCompanion app
The mobile app supports daily tasks, check-ins, offline use, widgets, and device health connections.
The free tier lets you run one active sprint at a time and keeps daily tasks, mood check-ins, recaps, and your full sprint history across the dashboard and companion app.
Explorer adds every sprint in the catalogue plus connected health data from Apple Health, Health Connect, or Oura. Current upgrade and eligibility options are shown in your account.
Time commitment: Varies by sprint and is shown before you start