Docs Concepts The skill
It all adds up to one skill: self-regulation.
Decide what you want, act, notice how it's going, adjust. The app holds the routine so you can practise the judgement.
One loop, every night, small enough to keep running.#
Self-regulation runs as a loop: plan, act, reflect, and round again.[10][43]
Zimmerman's cycle, in the app
IllustrationFrequent short check-ins added no burden; longer ones did.[28] Asked to go more often, walkers did more; asked to go harder, they kept it up less.[29]
How often, against how heavy
IllustrationAsked more often
Held up just as well.
Asked more each time
Felt heavier. Kept up less.
A phone questionnaire, and an exercise prescription, over weeks and months.[28][29]
Come back each night, low ones included. On a low night, plan Easy. A full clear still counts.
The app holds the routine. The judgement is yours to practise.#
A skill moves from outside help to your own, in stages.[11] The app keeps the routine: it remembers and asks. The calls stay yours: how much to promise, what a miss says, what still matters.
How the skill becomes yours
IllustrationMake the calls yourself: the size, the why, keep or let go. Let the app hold the rest.
How to use it.#
As things come up
Each night
- 5Tick only what you did.
- 6After a miss, answer the card and carry on.
- 7When Still doing this? comes, read the why, then decide.
- 8Log the small win, and why it went well.
- 9Plan the most you clear on most nights, sized from last week. Stretch now and then.
- 10End the night on tomorrow's plan. On a low night, plan Easy.
When it feels hard
Whether it works for you is yours to judge, night by night.