Evidence-based human physiology, circadian biology, and practical how-tos — every routine verified against the Protocols action library with effort, cost, and evidence scores.
A complete evening sleep protocol from Huberman and Attia: caffeine cutoff, dim lights, 18°C bedroom, magnesium + glycine, mouth taping and a post-dinner walk — with evidence scores from Protocols.
Read Protocol Breakdown → Po polskuJoe Dispenza's daily meditation stack: intentional induction, body scan, heart coherence gratitude, mental rehearsal and future-self visualization. What the evidence actually says, tracked in Protocols.
Read Protocol Breakdown → Po polskuNaval Ravikant's morning protocol: wake with the sun, 'do nothing' meditation, slow movement, caffeine-free and zero-news day — the low-dopamine framework for calm focus. 15 actions in Protocols.
Read Protocol Breakdown → Po polskuDavid Goggins's protocol: 4 AM wake-up with no snooze, accountability mirror, morning long run, the 40% rule and cookie jar — how to train mental toughness you can actually sustain.
Read Protocol Breakdown → Po polskuTim Ferriss's morning ritual: make your bed, meditate, journal, morning pages, titanium tea, slow-carb breakfast — and the Minimum Effective Dose behind each habit. 17 actions in Protocols.
Read Protocol Breakdown → Po polskuHabit stacking attaches new micro-behaviors to anchors; combined with an effort score it cuts decision friction. Three ready stacks from the Protocols library.
Read Protocol Breakdown → Po polskuThe Wim Hof Method broken down: 3 rounds of cyclic hyperventilation, daily cold showers 30s–3 min, the 2014 Radboud PNAS study, and safety. 7 numbered actions in Protocols.
Read Protocol Breakdown → Po polskuDr Peter Attia's Centenarian Decathlon, Zone 2 and VO2 max training, heavy compound strength, grip and dead-hang work, sleep and protein. 25 numbered actions in Protocols.
Read Protocol Breakdown → Po polskuBryan Johnson's Blueprint protocol: 20:30 lights-out, 8.5 h sleep, 10,000 lux light, 45 min movement matrix, sauna, fibre target — 19 actions in Protocols.
Read Protocol Breakdown → Po polskuDr Andrew Huberman's complete daily protocol — sunlight, delayed caffeine, cold, NSDR, ultradian focus, 18°C bedroom. Each step tied to a numbered action in Protocols.
Read Protocol Breakdown → Po polskuHow photons calibrate the SCN clock, reset adenosine, start the 14-hour melatonin countdown — ACT_001 in the Protocols app, with timings and stack examples.
Read Protocol Breakdown → Po polskuNative SwiftUI + SwiftData on device. Habit toggles with no network round-trip, lock-screen widgets and friction scoring. The free version shows non-personalised Google ads.
Your routines, habits and mood are stored on your iPhone. We run no accounts and never receive them.
Habit toggles and timeline edits write straight to on-device storage — no network round-trip.
Intelligently balances high-willpower tasks with zero-effort micro-habits.
