Tutorial
When you register in the app an log in for the first time, you will be guided through a tutorial that will explain the basic steps to creating a protocol and tracking the execution of that protocol. You can always re-start the tutorial in the main menu.

Selection of first habits
To get started, I recommend you start with up to six routines you want to establish. Start by selecting a goal you pursue and then chose routines from there. Include routines that seem simple and easy to adhere to and some difficult ones. Do not “overcharge” your routine right in the beginning with tons of difficult habits. You will include all habits you desire over time. Remember that you are in this for the long run.

Progression levels
Each planned routine will have a progression level defined. Progressions reach between 1 and 5. The higher the progression level, the more difficult its execution, but also the higher are its benefits. Start with progression level 1. It is meant to to keep the hurdle to do the thing you want to do as low as possible, to avoid mental friction and help your brain build that habit. Once a habit has been established, increase the progression level.

Cycles
You will run through 28 days cycles. 28 days is a good starting point to get used to a new habit. When you do something consistently for one entire cycle, there is a good chance, you have established the routine. In that case, you can increase the progression level.

Adherence
In “Progress” you will find a bunch of statistics about the execution of your protocol. The adherence list will give you an overview about the 28 days adherence of a routine. If your adherence for a given routine is above 85%, you can consider increasing the planned progression level. If it is below 70%, you should consider changing routine parameters to increase adherence.

Routine parameters
You can adjust several parameters that influence your adherence to a planned routine. When your adherence is low, consider the following changes:
– lower the progression level
– rearrange the order of your planned routines. Generally, it is easier to stick to routines in the morning. Some routines you can put into the morning until they are established and only then put them into later hours of the day
– create chains of habits, so that one habits automatically triggers the next one. A chain could be lying down in bed -> meditate -> thankfulness -> sleep
– create visual cues for the execution of a habit. For example, place your running shoes right next to your bed, if you want to go for a run in the morning. Or set an alarm to remind you of a habit
– lower the hurdles for execution even more, by preparing your running gear the night before, do a workout at home instead of going to the gym, preparing several meals in advance, etc.
You will have to experiment a little bit until you find something that works for you in this moment.

Protocol adjustments
Experimenting with your protocol is good and necessary. You will have to find what works for you in the current circumstances. Of course, circumstances change and so should your protocol. Your protocol is not fixed and unchangeable, on the contrary. Changes between seasons, an injury, changing family or job demands can influence what your protocol should look like. Periodically rethink, if changes to your protocol are required.