Pick the one thatcosts you the most.Pick the one thatcosts youthe most.Pick the one that costs you the most.

The key step. Pal never offers to skip it.

• Evening

  Late-night scrolling

  28nights

  1. Park the phone (key step)
  2. Your swap: book or stretch
  3. Ten minutes with the swap10 min
  4. In bed, phone parked

  Timed10 min

• Evening

  Sleep earlier

  66nights

  1. Dim your screens and lights
  2. Shower or wash up15 min
  3. Wind-down breathing4 min
  4. Phone on the charger
  5. Lights out (key step)

  Timed19 min

• Across the day

  Steady energy

  28days

  1. Daylight after waking (key step)
  2. Midday movement break10 min
  3. Afternoon caffeine check
  4. Start your wind-down

  Timed10 min

• Evening, then morning

  Wake on time

  42mornings

  1. Set tomorrow’s alarm now
  2. Alarm across the room
  3. Up at the first alarm (key step)
  4. Daylight in fifteen minutes15 min

  Timed15 min

• Afternoon into evening

  Late caffeine

  21days

  1. Check your caffeine cutoff
  2. Afternoon swap (key step)
  3. Log your last cup

  TimednoneNo timed steps

• Your session time

  Move more often

  42sessions

  1. Workout clothes on
  2. Five-minute warm-up5 min
  3. The workout (key step)
  4. Cool down and log it

  Timed5 min