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Daily tools & checklists
Small helpers that make a habit easier to keep. Nothing is uploaded anywhere — every calculator runs in your browser and forgets you when you close the tab.
Sleep
Bedtime window calculator
Sleep runs in roughly 90-minute cycles. Tell us when you need to wake up and we'll list the times to fall asleep, allowing 15 minutes to drift off.
Hydration
Daily water target
A rough starting point based on body weight and activity. Adjust for hot weather — and for what your doctor tells you.
Desk work
Hourly movement checklist
Tick these off each hour you spend seated. Your progress stays on this page only.
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