Daily Habits
Tap to check off · tap 📝 to add a note
🌅 Morning
✓
Dogs out + Morning light
6:00am · 5 min outside · anchor habit
✓
Morning walk
6:15am · 20–30 min · floor = 10 min ✓
✓
Shower
6:45am · after morning walk
✓
Get Dressed
Clothes laid out the night before
✓
ADHD Meds
WFH: with breakfast · Office: when car parked
✓
Breakfast eaten
Protein-first · before EP exercises
✓
EP Exercises
After breakfast · timer set · WFH days
💼 During the Day
✓
2L water target
Bottle visible on desk · refill twice
✓
Lunch away from desk
12:30pm · real break · no work content
🌇 Evening
✓
Dinner before 5:30pm
WFH days · eating earlier = longer evenings
✓
Tomorrow prep done
Clothes out · bag packed · priority written
✓
Wind down routine
Dim lights by 9pm · no bright screens
➕ My Custom Habits
Supplements
Tap to check off · tap to expand for full ingredient info
🌅 Morning — daily with breakfast
✓
Creatine 5g daily
In juice · with breakfast
💡 Why: Supports brain energy, cognitive function, memory & mood — ADHD & perimenopause brain health
5g
Per serve
100%
Creatine Monohydrate
Mix 5g into juice with breakfast
🏷 Brand
✓
Vit C, D & Zinc ×1 daily
Combo tablet · with breakfast
💡 Why: Immune support, anti-inflammatory (endo), Zinc supports ADHD dopamine pathways
400mg
Vitamin C
15µg
Vitamin D
10mg
Zinc
675mg
Sodium Ascorbate
🏷 Brand
✓
Vitamin D3 1000IU daily
With breakfast
💡 Why: Vitamin D deficiency is common in endo & ADHD. Supports mood, immune function & pain modulation
1000IU
Vitamin D3
25µg
Colecalciferol
🏷 Brand
☀️ Afternoon — daily with lunch
✓
Omega-3 Fish Oil ×2 daily
1000mg per tablet · take 2 with lunch
💡 Why: Supports endo inflammation, ADHD focus, brain function & mood regulation
1000mg
Natural Fish Oil
300mg
Omega-3 Total
180mg
EPA
120mg
DHA
Per tablet · take 2 = 600mg omega-3, 360mg EPA, 240mg DHA daily
🏷 Brand
🌙 Evening — daily with dinner
✓
Magnesium daily
6.6g dose · with dinner
💡 Why: Magnesium glycinate supports endo pain, muscle relaxation, sleep quality & ADHD calm. Passionflower supports anxiety & sleep
300mg
Equiv. Magnesium
1g
Mag Glycinate-Dihydrate
1.3g
Magnesium Glycinate
743mg
Glycine
545mg
Passionflower Extract
3g
From dry herb
Total dose: 6.6g · take with food in evening
🏷 Brand
🌿 Additional — any time
✓
Hydramama
in water · any time
✓
Protein Water
any time
✓
Smoothie + Greens
any time
✓
Collagen
any time
✓
Antihistamine
as needed
➕ Add More
Add a supplement
📝 Supplement Notes
Food Log
Tap a meal to log it · no numbers, just notes
Water today
Tap cups to track · aim for 8
Goal: 2 bottles · Aim for 4 · Tap to track
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Breakfast
not logged yet
▼
Protein included?
Yes ✓
No
Morning Snack
optional
▼
Lunch
not logged yet
▼
Protein included?
Yes ✓
No
Afternoon Snack
optional
▼
Dinner
not logged yet
▼
Protein included?
Yes ✓
No
Other / Extra
optional
▼
💬 Food Notes
Exercise Log
Strength & mobility focus · log what you did
Morning Walk
With the dogs · 6:15am anchor
Logged ✓
Duration
10 min
15 min
20 min
30 min
45 min
60+ min
EP Programme
Strength & mobility · after breakfast
Logged ✓
✨ EP Journal Prompt
"Take a couple of minutes to write down 5 things that you know your body can do. Then reassure yourself that you are capable of every exercise in your programme."
Exercises — tap name to edit
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0
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Extra Movement
Lunchtime walk · PM walk · anything else
Logged ✓
💬 Exercise Notes / EP Feedback
Mood & Energy
Track patterns over time · no judgement
😌 Overall Mood
⚡ Energy Level
🧠 Focus Quality
😰 Stress / Overwhelm
😴 Sleep Quality
🩸 Pain Tracker
OVERALL PAIN LEVEL
PAIN LOCATION(S) — tap all that apply
🩸 Pelvic / Endo
🌊 Cramping
🔙 Lower back
🦵 Hips / Legs
🫁 Chest / Ribs
🤢 Nausea
🧠 Headache
😴 Fatigue
📍 Other
CYCLE / PERIOD
PAIN IMPACT ON DAY
PAIN NOTES — for Ona / GP / specialist
📝 Today's Journal
Ta Da List 🌟
What did you actually accomplish today? Big or small — it all counts
Your brain did things today even when it felt hard. Write them down here — this is your evidence that you showed up.
To Do List 📝
Unticked tasks carry over to tomorrow automatically
Add your tasks below. Tick them off when done. Anything not ticked will appear again tomorrow — no task gets forgotten.
✅ Completed Today
✨ Glimmers
Tiny moments of safety, calm & connection
What are glimmers?
Coined by Dr. Deb Dana, glimmers are tiny cues that signal safety to your nervous system — fostering calm and connection. They can be as small as a warm drink, seeing your dogs, noticing a sunset, or a moment of quiet.
For ADHD & Autistic brains, collecting glimmers helps regulate your nervous system and builds resilience over time.
✨ Today's Glimmers
What tiny moments of safety or joy did you notice today?
💜 Glimmer Prompts
Tap a prompt to add it as a glimmer:
☀️ Morning light
🐾 Dogs
☕ Warm drink
🌅 Beautiful sky
🎵 Good song
🤫 Quiet moment
🌿 Outside
😄 Laughter
🧘 Body comfort
💛 Kindness
✅ Completed task
🏠 Cosy home
📖 Glimmer Journal
History
Your trends at a glance · tap any day for details
📡
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This Week
Your patterns at a glance
0
Walks completed
this week
0
EP sessions
this week
0
Meds taken
this week
0
Day streak
habits ≥50%
📝 Weekly Reflection