User guide
Everything in the app, explained in the order you'll meet it. Written against version 2.3.5 — if something here doesn't match what you see, you may be on an older build, and we'd like to know.
1. Getting started
Setup takes about three minutes and you can change every answer later.
Setting up
The first launch walks you through fourteen short steps: a welcome, your theme, who you are, your measurements, your commitment, your goals, your reminder schedule, nutrition, Apple Health, connections (App Lock, iCloud, partner, Coach), your Day 1 photo, your signature, a review, and launch.
The Review step near the end lists everything you chose with an Edit button beside each one, so you can jump back, fix an answer and come straight back to the review. If you quit halfway through, your progress is saved and the app resumes where you left off.
Two things worth doing properly
Your reasons for starting ("your why") — the app surfaces these on the days you want to quit, and a vague one won't help you then. Your Day 1 photo — you can't go back and take it later, and it's the anchor for every before-and-after the app can build.
Choosing a commitment level
Your level sets the default targets. It doesn't lock anything — you can still edit individual tasks.
Change it later in Settings → Challenge Level.
Your first day
Day 1 starts the moment setup finishes. Open the Today tab, work down the checklist, and log water as you drink it rather than all at once at 11pm. Nothing needs configuring before you begin.
2. The daily loop
Today is the screen you'll spend most of the challenge on. Everything else is optional depth.
What's on it
- The greeting and day badge — your name, the day number, and from round two onwards a ROUND N badge.
- The day ring — 75 ticks, one per day, filled to where you are.
- "N tasks to go" — tap it to jump straight to the first unfinished task.
- Today's tasks — tap the circle on the right to tick one; tap the row to open it.
- Water — quick-add buttons plus a running total against your goal.
- Photo and weight — two tiles that log the day's photo and weigh-in.
- Partner status, if you're paired.
Task notes
Tap the note icon on any task to attach a line of your own — which route you ran, what you lifted, which book you're on. Notes are kept with the day and appear in your exports.
Water
Quick-add amounts are yours to set, which matters more than it sounds: a gallon-a-day goal with a 16 oz button is sixteen taps. Set the amount you actually drink in one go under Settings → Daily Water Goal, and the same preference drives the Lock Screen and Control Center buttons.
Reaching your goal ticks the hydration task automatically. Everything is stored in ounces internally and displayed in your chosen units.
Completing the day
When every task is ticked, a Complete Day button appears. Tapping it seals the day: you get the celebration, and then a rest screen for the remainder of the evening.
Sealing a day does not advance the counter — that happens at midnight
This is deliberate. Finishing Day 12 shouldn't immediately hand you a fresh list of Day 13 chores; you've earned the evening. The sealed screen shows a countdown to the next day.
Two ways out of it if you need them: "I'm not done yet" unseals the day (for a mis-tap), and "Start Day N+1 early" advances the counter now — useful if you genuinely want to bank tomorrow's water tonight. The early-start button is hidden rather than disabled once you're already a day ahead, because there's nothing left for it to do.
Rollover
The day advances at midnight. If you didn't open the app for a few days, the next launch reconciles the counter against the calendar, tells you which days it closed out, and spends streak freezes where it can — see §11.
3. Building your challenge
The default six tasks are a starting point, not the product.
Customising tasks
Settings → Customize Tasks
- Rename anything — "Complete Workout" can become "Swim 1km".
- Add your own tasks, each with its own icon from the picker.
- Disable a task instead of deleting it, if you might want it back. A disabled task stops counting toward your daily total everywhere — checklist, widgets, Watch and achievements.
- Delete a custom task outright.
Changes propagate to your widgets, the Live Activity and your Watch immediately.
Automatic completion
Four tasks can tick themselves, so you don't log the same thing twice:
Auto-completion only ever adds a tick for the task it owns. Turning nutrition off, for example, leaves the diet task as a plain manual tick rather than un-ticking anything you'd already done.
Other challenge settings
4. Progress
Four segments across the top: Overview, Insights, Body and Milestones.
Overview
The day counter, your dated finish line and how many days are left; perfect days and current streak; today's water, your weight and when you last measured; then the calendar and a link to the week's story.
Reading the calendar
Tap any square to see that day in detail, including its photo and notes.
Insights
A written read rather than a chart stack. It opens with your weekly story (from day 8) and then four bands:
Every claim is computed from your own logged data, and the app refuses to rank things that are effectively tied or to call a pattern from one or two data points. An empty band says so out loud rather than rendering blank. The wording follows the coaching voice you picked in Settings → Notifications.
This segment comes alive on day 4; before then it says what it's waiting for.
Body
Your Day 1 and latest photo side by side with links to the comparison tools, then a metric section each for weight, hydration, movement and measurements. Each one leads with the number it exists to report, a chart, a stat strip, and one sentence of interpretation — plus a link into the full record behind it.
Body measurements (chest, waist, hips, arms, thighs, calves, neck) are entered under the Measurements section. Changes are colour-coded by whether they're favourable, and where the app has no opinion about a direction it stays neutral rather than guessing.
Milestones
The Road to 75 — the checkpoints worth hitting (week one, two weeks, three weeks, one month, fifty days, and the finish), each showing whether you reached it and when. Below that, your totals for the whole run and your earned achievements with a link to the full wall.
5. Progress photos
Photos live inside the app, not in your photo library, unless you explicitly save one out.
Taking them
Use the Photo tile on Today, or the camera button in the gallery. You can take a new one or pick from your library. Retaking a day's photo replaces it.
Consistency is what makes the comparison work: same spot, same light, same time of day, same clothes. The app can't fix a photo taken at a different distance.
What you can build from them
Sharing
Every share goes through the share studio, which shows you the exact card before it leaves — you choose the style (progress, day complete, streak, milestone), edit the caption, and then Share, Save to Photos or Copy. Nothing is posted without you seeing it first. Each card carries a QR code back to the app.
6. Nutrition
Three segments: Today, Trends and Library. Entirely optional — see the end of this section.
Five ways to log a meal
Today
A hero ring showing calories against your goal, your macros in the framing that's useful (grams against target if you've set macro goals, otherwise the balance between them), a Log Food button, the scanner, and then a section per meal.
Done eating today closes out the day and ticks the nutrition task. You can step back through previous days with the arrows at the top.
Trends
Calorie history, macro timing across the day, micronutrients, and goal suggestions derived from what you've actually been eating. Cards here average over your recent logged days rather than reporting today, and they say which window they're using.
Library
Turning nutrition off completely
Settings → Nutrition Tracking removes the tab, the meal reminders, the calorie row on your widgets, the Watch page and the nutrition part of the coach's context. The diet task becomes a plain manual tick.
Nothing is deleted. Your entries, foods, recipes, templates, plans and goals are all still there if you turn it back on. The confirmation tells you how many items are being kept.
7. Reflect
The tab people skip. It's also the one that makes the run mean something in hindsight.
Writing an entry
Three modes, switchable per entry:
Each day has a prompt that changes as the challenge progresses. Below it are templates — Wins, Gratitude, Milestone and more — that drop a scaffold into the editor so you're not staring at a blank page.
An entry is a draft until you save it. Only saved entries count toward your journal streak, the "days written" figures and the reflection task — drafts are listed in the library and clearly marked so the counts never quietly disagree.
Mood and energy
Tag each entry with a mood and an energy level. These feed the mood trends on this tab, the Insights read on Progress, and the coach's picture of your run. You can also log a mood straight from your Apple Watch.
Your why
The reasons you started, kept somewhere you'll see them. Add, edit, pin and reorder them in Settings → Manage Your Why or from the card on this tab. One is shown on Reflect each day.
Looking back
On this day resurfaces what you wrote a week, a month and two months ago. The journal library lists everything with filters and sorting, shows how consistent you've been, and has its own insights view.
Getting it out
The export writes a dated text file you can save to Files, mail to yourself or keep anywhere — not a wall of text in a share sheet. Drafts are included and marked as such.
8. The AI coach
Reachable from the speech-bubble button on Today, Progress, Reflect and Nutrition.
What it can answer
- Questions about your own data — "what have I still got left today?", "how's my hydration trending?", "am I on track?"
- Questions about how the app works — streak freezes, rest days, missed days, rounds, tasks, nutrition, App Lock and the challenge rules are all curated facts it can quote.
What it will not do
Invent a number. Every figure in a reply is checked against your actual data before you see it, and an answer that cites something ungrounded is regenerated rather than shown. It's also blocked from describing proportions it can't support — no "you're halfway there" unless you are.
It is not a doctor, a dietitian or a therapist, and it will tell you so.
Two engines
Switch engines from the menu in the top-left of the Coach sheet. Full privacy detail is in the privacy policy.
Settings
Answer length (Brief / Balanced / Detailed), the coaching voice, and where the Coach button appears are all configurable under Settings → Coach. Conversations are archived on your device so a chat survives a relaunch; you can clear the history from the Coach sheet.
9. Achievements
Reachable from Progress → Milestones → View All.
Fifty-plus badges grouped into categories — milestones, streaks, perfection, hydration, nutrition, reflection, features and more. Earned badges come first, then the ones you're closest to earning. Filter by All, Unlocked or Locked, and tap any badge for the full description and unlock condition.
Each badge shows a rarity as a row of pips. Your commitment level affects which badges are reachable, and with nutrition switched off the nutrition badges are hidden rather than shown as permanently locked — though anything you already earned stays earned.
10. Streaks & freezes
A streak is consecutive days on which you completed everything.
Streak freezes
You start with two and can earn up to three more. A freeze is spent automatically on a day you genuinely missed, and the streak survives — the day is marked with a snowflake on the calendar and the app tells you it happened and why.
They're finite on purpose. Run out on a day you really did miss and the streak resets, which is the whole point of a streak. You can also turn freezes off entirely during setup or in Settings if you'd rather run pure.
Rest days
Three per round, and unlike a freeze they're deliberate. The app offers one when it notices you're flagging — the button appears on Progress when burnout risk is moderate or higher, so it isn't a permanent menu item. A rest day protects the streak the same way a freeze does and is marked with a bed icon.
Journal streak
Tracked separately on Reflect, and only saved entries count — a draft doesn't.
11. Missing a day
What the app does, and what you can do about it.
What happens automatically
On the next launch after a gap, the app reconciles your day counter with the calendar, marks the days you missed, spends freezes where it can, and shows you a banner saying exactly what it did. It never silently resets you.
Undo
If the app closed out a day you were actually on — you logged work but didn't finish, or the counter had drifted — the banner offers Undo. That restores the day and moves your challenge's anchor forward so the day you're redoing is genuinely today, rather than leaving a gap that gets marked missed tomorrow instead.
Undo is for the app's mistakes, not yours. If the day was a genuine miss, you get the news and your freeze balance rather than a button — that's what freezes and rest days are for.
If the day count still looks wrong
Open the app and give it a moment; the reconcile runs on launch, on a time-zone change and when you unlock. If it's still wrong, it's a bug — send a diagnostics report.
12. Finishing, and new rounds
Day 75 is a finish line, not an ending.
Finishing
Completing day 75 gives you the full celebration, a completion certificate and a share card. The certificate carries your name and your signature from setup and can be saved or shared.
Starting a new round
The finisher screen offers Start a new round, and the confirmation lists exactly what carries over and what resets.
Export before you go again
The archive is deliberately small — the shape of the journey, not the data. Photos, journals and daily logs are cleared by the reset. If you want to keep them, run Settings → Export Data and build any comparisons or time-lapses first.
From round two onwards, Today's header carries a ROUND N badge.
13. Apple Watch
Four pages, swipeable: Today, Water, Nutrition and Stats. Requires watchOS 26.
Workouts
The primary way to log a workout is to start one on the Watch. That runs a real session: heart rate, calories, Activity-ring credit, and a workout saved to Apple Health. When you finish, the session is reported to your challenge and the workout task ticks.
- Pick the activity, and whether it's outdoors — Traditional and Extreme require an outdoor workout, and that flag travels with the session.
- Pause and resume; paused time doesn't count toward the duration.
- Discard is always available, so a sleeve-tap start doesn't become a four-second workout on your record.
- Sessions under a minute are saved to Health but not reported to the challenge, and the summary says so.
- Already trained? "Already finished? Log it" sits one tap below for a typed entry.
If the app is killed mid-workout the session keeps running; the Watch app recovers it on the next launch rather than leaving it burning battery unseen.
Everything else on the wrist
- Tick tasks and complete the day
- Log water with presets or the Digital Crown
- Weigh in
- Record a mood (this is a mood tag, not a journal entry — it won't count as one)
- See your day, streak and stats
Complications
Add them to a watch face from the face editor. The water complication is interactive and configurable — choose the amount its button adds.
Complication taps are queued, not instant
A complication runs in a separate process with no direct line to your iPhone, so an action tapped from the watch face is saved and delivered the next time the Watch app runs. The figure shows as pending until it lands — that's the app being honest about the delay, not a bug.
14. Widgets, Lock Screen & Control Center
Home Screen widgets
Four sizes. Small shows the day ring and your headline figure; medium adds your stats and interactive water quick-adds; large adds the task checklist you can tick directly; extra-large (iPad) puts the checklist and the ring side by side.
Long-press a widget and choose Edit Widget to pick what the small widget focuses on, whether nutrition is shown, and whether your partner appears.
Lock Screen
Circular and rectangular accessory widgets, plus a Live Activity while the day is in progress — your ring, task chips and a water button, on the Lock Screen and in the Dynamic Island. Turn the Live Activity off in Settings → Live Activity.
Control Center & the Action button
Add the Log Water control from Control Center's edit screen, or assign it to the Action button. It logs the amount you configure in one press.
Widgets follow your theme, and they'll only show a nutrition row if you actually use nutrition — the app publishes that verdict rather than guessing.
15. Siri & Shortcuts
Four actions are available to Siri, the Shortcuts app and the Action button:
Water logs and manual task completions are offered to iOS as suggestions once you've done them a few times, so they can surface in Spotlight and the Smart Stack. Replies use your chosen units.
16. Apple Health
Optional, and off until you grant it. Settings → Apple Health
A workout recorded on your Apple Watch inside this app is saved by the Watch and reported to the challenge — it is not written twice.
The app never deletes anything from Health, including when you erase all your data. That's yours to manage in the Health app. Review or revoke access under Health → Sharing → Apps.
17. Accountability partner
One person, by invite, opt-in on both sides. Settings → Accountability Partner
Pairing
- Generate an invite and share the code or link.
- Your partner opens the link (or types the code) and accepts.
- Both of you now see the other's status card.
What they can see
Your display name, your current day, your streak, whether you finished today, and the messages you send. Not your photos, journal, weight, measurements or food log. Pick a display name you're comfortable with that specific person seeing.
Nudges and messages
You can send a nudge or a short message, delivered as a notification. Message history is available from the partner card.
Ending it
Remove Partner, on either side. The app tells the other person rather than letting their card go quietly stale, deletes what it's allowed to delete, and queues the rest so the teardown completes even if you were offline when you ended it.
If a partner sends you something abusive, end the partnership and report it — see Acceptable Use. Reports are reviewed within 24 hours.
18. Notifications
Settings → Notifications & Reminders
What the app can send
Coaching voice
Four tones, applied to every message the app writes: Motivational, Gentle, Direct and Sassy (18+, and it means it). The tone also drives the Insights read on Progress.
Coming up
The settings screen shows what is actually queued with iOS, not just what you've configured — the real times, in order, with a warning if two reminders land within ten minutes of each other (iOS stacks those into one alert).
If nothing is arriving
Use Send a test notification. It delivers in five seconds in your chosen tone, and it's the only way to prove the whole chain works — including sound, Focus filters and every iOS-side switch. The screen also detects the case where notifications are allowed but banners are switched off, which makes reminders arrive silently and looks identical to the app being broken.
19. Appearance
Settings → Appearance
Themes
Fifteen built-in themes — Sunset Orange, Midnight Blue, Crimson Fire, Neon Nights, Pure Noir, Forest Green, Lavender Dream, Rose Garden, Titanium, Ceramic, Green Titanium, Aurora, Amber Gold, Ocean Depth and Pride — plus Custom, where you pick your own colour pair. The preview card at the top shows the real thing before you commit.
Your theme follows you to the widgets and the Watch.
Type style
Four faces: Classic (rounded, the default), Standard (the system face), Mono and Serif. Note that Mono is materially wider than the others, so a row that just fits in Classic may wrap.
App icon
A wordmark icon per theme, plus a custom one. You can pick an icon by hand, or switch on follow the theme so it tracks your colour choice.
Changing the app icon ejects you to the Home Screen
This is iOS, not the app: every icon change raises a system alert ("You have changed the icon for…") and backgrounds the app. There is no way to suppress it. That's why following the theme is opt-in, and why theme-driven icon changes wait a couple of seconds — so tapping through four themes to compare doesn't eject you four times.
Other appearance settings
20. Privacy & App Lock
Settings → App Lock
Lock the app behind Face ID / Touch ID or a PIN, with a grace period you choose (so switching apps for ten seconds doesn't ask again).
- Choosing "Use PIN instead" at the lock screen is a one-off for that unlock — it does not permanently demote you to PIN.
- Too many wrong PIN attempts triggers a cooldown, which counts down on screen rather than just greying out the keypad.
- If Face ID is unavailable or you've revoked it in iOS Settings, the row stays visible and explains why, with a route to fix it.
App Lock is deliberately per-device and never syncs
A synced "locked" flag arriving on a device that has no PIN on file would lock you out of your own data with no way in. If you enable it on one device, your others will suggest it — they will never switch it on for you.
21. iCloud sync
Settings → iCloud Sync
Sync mirrors your challenge to the private database of your own iCloud account, so your iPhone and iPad stay in step and a new device picks up where you left off. It's optional, and the developer has no access to it.
- Both devices must be signed into the same Apple Account with iCloud Drive on.
- You can disable sync for a single device while leaving it on elsewhere.
- Turning sync on or off takes full effect the next time you open the app, because iCloud attaches at launch. The app says so at the moment you change it rather than pretending it's instant.
- The status screen shows what's happening across your devices.
If you reinstall on a device that has data in iCloud, the app offers to restore it or to start fresh — and "fresh on this device only" won't touch the copy your other devices are using.
22. Backup, export & import
Export
Settings → Export Data
Backup & restore
Settings → Backup & Restore — the app takes local snapshots automatically, and you can import a JSON export here to move to a new device or roll back. This screen also generates the diagnostics report to attach to a bug report.
Export before anything irreversible
Before Delete All Data, before starting a new round, and before a big restore. The app keeps snapshots, but an export is the copy you control.
23. Reset vs. delete
Two different things, and the difference matters.
Delete All Data deliberately keeps a few things, and says so: the record that your free trial has been used (so a wipe isn't a way to restart it), your per-device sync preference, and a marker so your other devices act correctly. It does not touch data written to Apple Health.
24. Accessibility
- VoiceOver. Every control is labelled, selection states are announced rather than shown in colour alone, and content that arrives over time — a streaming coach reply, a saved entry — announces itself instead of leaving silence.
- Dynamic Type. Text scales, and compact rows reflow to a vertical layout at accessibility sizes rather than squeezing.
- Reduce Motion. Honoured throughout; decorative animation stops.
- No colour-only meaning. Calendar states carry icons as well as fills, and selected controls carry the selected trait.
- Signing without drawing. The commitment signature can be rendered from your name, so the setup flow can't be a dead end for anyone who can't draw a line on glass.
- Contrast. Every theme's colours are measured against WCAG ratios on their own backgrounds, not eyeballed.
If something is unusable with an assistive technology, that's a bug we want to hear about — tell us.
25. Troubleshooting
Send a diagnostics report
- Open Settings → Backup & Restore
- Tap Prepare Diagnostics Report, then Share Diagnostics Report
- Email it to hello@szymonstephansikora.com with a sentence about what went wrong
The report is a log of the app's own internal events. It contains no photos and no journal text, and nothing is sent until you choose to send it.
Common problems
26. Glossary
Didn't find it?
The FAQ covers the short questions; email covers everything else.