Your watch knows you slept badly. It has no idea why.
Every number you track follows something you did hours earlier.
9 of 1,440 minutes decided your night.
A day drawn as 1,440 squares, one per minute. Three minutes of a 15:12 coffee, three at the start of a late gym session at 19:40, and three minutes on the phone in bed at 23:10 decided the night. At 02:04 you woke for 57 minutes. Your watch saw 2:04 a.m. HABIT saw 3:12 p.m.
A day is 1,440 minutes.
9 of 1,440 minutes decided your night.
Your watch saw 2:04 a.m. HABIT saw 3:12 p.m.
00:00
What HABIT seesWhat your watch sees
A score in the morning can’t change last night.
What your watch sees
Your heart rate
Your steps
A sleep score
What HABIT sees
What you ate
How long you sat
When the phone came out
They only see the result, so their advice is generic and arrives the next morning.
Most people already know what to do.
When people’s plans changed, what they did changed about half as much.Webb TL et al.Psychological Bulletin, 2006Read the paper
What people planned
What they did
New habits took 66 days to feel automatic.Lally P et al.European Journal of Social Psychology, 2010Read the paper Four-week gym programs mostly stopped working when they ended.Milkman KL et al.Nature, 2021Read the paper
A four-week programDay 66
Coaching on daily habits cut new diabetes cases by 58%, the drug by 31%.Knowler WC et al.New England Journal of Medicine, 2002Read the paper
Coaching58%
Metformin31%
Coaching works. HABIT brings it to 3:12 p.m., when no coach is around.
HABIT works in the hours before the number.
It speaks up while there’s still time to change the outcome.
