Daily Tasks & Custom Routines

1. How the Daily Task System Works

Lasting habit change is built through small, repeatable daily actions rather than willpower alone. The Daily Routine section on the Home tab breaks down mindfulness, physical regulation, and cognitive reflection into short exercises that take just a few minutes each day.

Completing each task advances your daily progress bar and awards experience points toward your next rank.

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2. Task Types & Parameter Breakdown

1. Core Mind & Body Practices (Free for All Users)

• Meditation: Calm racing thoughts and observe urges without acting on them.
• Breathing Exercises: Use the 4-7-8 method or deep diaphragmatic breathing to slow your heart rate and ease tension.
• Kegel Exercise: Guided pelvic floor contraction and relaxation cycles to build physical awareness and control.
• Inspirational Quotes: Read and reflect on curated daily quotes to stay grounded in your goals.

2. Advanced Cognitive & Reflection Practices (Pro)

• Rehearse Your Day: Mentally walk through potential high-risk moments ahead of time and decide how you will respond.
• Fear Setting: Clarify the real cost of staying stuck in old habits versus the benefits of choosing differently.
• Declaration: Write and review your personal commitment to yourself.
• Goal Setting: Break long-term change into concrete, achievable short-term objectives.
• Gratitude: Note the positive people and moments in your life to support healthy mood regulation.
• Visualization: Picture the person you want to become one year from today.
• Self-Affirmation: Listen to guided audio affirmations to counter self-doubt.
• Daily Design: Structure your schedule intentionally so idle downtime does not turn into high-risk browsing.
• Reflection: Answer guided prompts (such as “What situations trigger my desires the most?” or “How can I release stress in a healthier way?”) to understand root causes.

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3. Customizing Your Daily Task Plan

Pro users can customize which tasks appear each day and in what order:

1. Navigation Path: Go to Settings → Custom Settings → Daily Task Plan.
2. Plan Modes:
   • Smart Default: Automatically rotates 6–9 varied exercises based on the day of the week;
   • Your Plan (Custom): Lets you hand-pick and reorder the exact tasks you want to repeat every day.
3. Editing Rules:
   • Tap Add Task to include any available exercise, or Remove Task to streamline your list (each section requires at least one task);
   • Tap Reset in the top corner anytime to restore the system’s smart weekly schedule.