Daily wellness
Water, sleep, and movement — three pillars of calm
Why log the basics
The boring inputs move mood
Hydration, steps and daylight explain more day-to-day mood variance than most people expect.
Movement as an antidepressant dose
Even light activity has a measurable effect. Logging makes the dose visible.
Correlations you can trust
Two weeks of logs let the app show which input actually tracks with your better days.
Early warning
Energy and appetite usually dip before mood does. The log catches the slide sooner.
The science, briefly
Physical activity produces a moderate antidepressant effect in meta-analyses of randomised trials, with benefits appearing at doses well below official guidelines — roughly 150 minutes of moderate movement a week, but even 20 minutes of walking most days shifts mood measurably. Mild dehydration of 1–2% body mass reliably worsens mood, concentration and perceived fatigue in controlled studies. None of these replace treatment; they change the floor you are standing on.
How to use the log
- 1
Log once a day at the same time — evening works well, because the day is complete.
- 2
Record water, movement, energy and anything else you have turned on in settings.
- 3
Rate the day's mood honestly; a flattered rating breaks the correlation view.
- 4
Add a one-line note on anything unusual: illness, travel, a hard conversation.
- 5
After two weeks, open the correlation dashboard and act on the single strongest link.
Making the habit stick
- ✦Attach the log to something you already do at a fixed time, such as charging your phone.
- ✦Fill in fewer fields but every day, rather than everything twice a week.
- ✦Do not chase perfect numbers — the data is for noticing patterns, not scoring yourself.
- ✦Missing a day costs nothing. Backfilling from memory does distort the data, so leave gaps blank.
- ✦If a metric never tells you anything after a month, turn it off and log something else.
Simple daily targets
| Input | Reasonable target | Why it matters |
|---|---|---|
| Water | 6–8 glasses, more in heat | Mild dehydration lowers mood and focus |
| Movement | 20–30 minutes most days | Moderate antidepressant effect |
| Daylight | 10–20 minutes in the morning | Anchors the circadian clock |
| Meals | Three, without long gaps | Blood-sugar crashes mimic anxiety |
| Screens before bed | Off 30–60 minutes early | Reduces pre-sleep arousal |
Targets, not rules. Pick the one input that would help most this week and ignore the rest.
Common questions
How many days before the correlations mean anything?+
About two weeks. Below ten data points the dashboard will show a link but you should treat it as a hint rather than a finding.
Does the app connect to my fitness tracker?+
Not yet. You can log steps or minutes manually from any device, and the trend view treats them the same way.
Should I log on bad days too?+
Especially on bad days — those are the entries that make the pattern legible. A single word in the note field is enough.
Is logging bad for people with eating or exercise anxiety?+
It can be. If tracking a metric fuels compulsive checking, turn that field off in settings and keep only mood and energy.
Can I export the data?+
Yes. The monthly report gathers your mood, sleep and wellness data into a summary you can share with a clinician.