Goal Categories
Choose what matters to you
Set goals across nine categories — or create your own custom goal tailored to your life.
Movement
Set a movement goal
Fitness
Set a fitness goal
Strength
Set a strength goal
Sleep
Set a sleep goal
Nutrition
Set a nutrition goal
Weight
Set a weight goal
Recovery
Set a recovery goal
Lifestyle
Set a lifestyle goal
Custom
Define your own
Habits
Small daily actions, big long-term results
Habits are the building blocks of every goal. Pick from suggestions or create your own, then check in daily.
Morning walk
Start your day with 15–20 minutes of walking.
Strength training
Build and maintain muscle with 2–3 sessions per week.
Regular bedtime
Keep a consistent sleep and wake time, even on weekends.
Drink water
Stay hydrated throughout the day with regular water intake.
Vegetables with meals
Include a serving of vegetables with lunch and dinner.
Meal preparation
Plan and prep meals ahead to support consistent nutrition.
Meditation
Take 5–10 minutes for mindfulness or breathing exercises.
Outdoor time
Spend time outside daily for light, fresh air, and movement.
The Flow
How goals and habits work together
Set a goal
Choose a category, define a target, and set a timeframe.
Add habits
Attach daily or weekly habits that move you toward your goal.
Track & adapt
Check in regularly, review progress, and adjust as needed.