The Long Exhale
Four counts in. Six counts out. Thirty breaths.
Tonight
Sleep the way you normally do. Night Zero is the reading everything else gets measured against, so it has to be an ordinary night. Record the numbers when you wake up.
In bed, lights off. On your back, jaw softened. In through your nose for four, out through your mouth for six, longer than feels natural. No holds at either end. Thirty breaths.
30 breaths
5:00
Tap Soft tone for an audio prompt on every breath. A low note to breathe in, a lower one to breathe out, so the phone can go face down and you can keep your eyes closed.
The Morning After
Filling this in the morning? Pick the night you slept, not today's date.
Tap anything that was true of last night. Skip it if nothing was.
Straight off your ring or watch, no math.
How settled you felt this afternoon, one to ten. One is settled and easy. Ten is wired and unable to sit still. Tired is not the same as settled, so if you were exhausted and still could not switch off, that is a high number. Answer fast, do not think about it.
Saved
Compared against your most recent seven logged nights.
Nothing logged yet.
Tag your nights in the morning log and the pattern shows up here.
One at night to start the breathing, one in the morning to write down what happened. Both repeat for thirty-one days and land in the calendar you already use.
The alert time travels inside the reminders themselves. Changed your mind after adding them? Remove the old ones from your calendar first, pick a new alert here, and add them again.
Tap the button and your phone hands the reminders to your calendar - confirm when it asks and all thirty-one days of both are in. If a share sheet opens instead, choose Save to Files, then open the saved file from the Files app.
Everything you type lives in this browser on this device. It is never sent anywhere, and there is no account, no server, and no copy of it that I can see.
Which is also the risk. Clearing your browsing data or switching phones erases the log. Back it up every week or two.
Turn this off and those two fields disappear. The experiment still works. Minutes to fall asleep, night wakings, and the 4pm score carry it on their own.
Not started yet