Goal and habit tools in the app

Goals covers planning and change: goal and task trackers, a goal library, planning tools such as quarterly planning, a time audit and a vision board, and reading on habits, motivation, identity and willpower.

A

• Achievements & XP

  Your XP level, badges, streak history, and transaction log.

  Open in the app: Achievements & XP

• Affective Forecasting

  Open in the app: Affective Forecasting

• Attention Science

  Open in the app: Attention Science

• Awe Science

  Keltner & Haidt's awe theory (vastness + need for accommodation).

  Open in the app: Awe Science

B

• Behavior Change Design

  BJ Fogg's B=MAP model, Tiny Habits method, motivation/ability/prompt design, behavior design canvas with status tracking, and a celebration menu for habit wiring.

  Open in the app: Behavior Change Design

• Belonging Science

  The science of human social connection.

  Open in the app: Belonging Science

• Biometrics

  Open in the app: Biometrics

C

• Character Strengths Science

  Peterson & Seligman's VIA Classification.

  Open in the app: Character Strengths Science

• Cognitive Biases Lab

  Open in the app: Cognitive Biases Lab

• Counterfactual Thinking

  Open in the app: Counterfactual Thinking

D

• Deep Work Lab

  Cal Newport's deep work framework.

  Open in the app: Deep Work Lab

E

• Emotional Intelligence

  Open in the app: Emotional Intelligence

• Energy Management Lab

  Open in the app: Energy Management Lab

F

• Flow State Lab

  Csikszentmihalyi's flow theory, challenge-skill balance model.

  Open in the app: Flow State Lab

• Forgiveness Science

  Worthington's REACH model (Recall/Empathize/Altruistic gift/Commit/Hold), physiology of unforgiveness (cortisol/BP/inflammation/immune).

  Open in the app: Forgiveness Science

G

• Goal Coaching

  Coaching cards built from your own goals, a library of strategies you can save for the week.

  Open in the app: Goal Coaching

• Goal Library

  Browse ready-made goal templates by life area and difficulty, and open one for a guided plan.

  Open in the app: Goal Library

• Goal Reminders

  One list of goal nudges: streaks at risk, overdue check-ins, close deadlines and stalled goals.

  Open in the app: Goal Reminders

• Goal Tracker

  Create and track goals using SMART, OKR, WOOP, and other frameworks with auto-generated protocols.

  Open in the app: Goal Tracker

• Goal-Setting Science

  Locke & Latham's goal-setting theory and the architecture of effective goals.

  Open in the app: Goal-Setting Science

• Grit Science

  Duckworth's passion + perseverance model.

  Open in the app: Grit Science

• Growth Mindset Science

  Dweck's entity vs. incremental (implicit) theory of intelligence, neuroplasticity evidence (Maguire taxi drivers, Hebb's rule, adult neurogenesis).

  Open in the app: Growth Mindset Science

H

• Habit Formation Science

  Wood & Neal's habit loop (cue-routine-reward).

  Open in the app: Habit Formation Science

I

• Identity Architecture

  Build your identity first, then your habits.

  Open in the app: Identity Architecture

• Identity Capital

  Côté's Identity Capital Theory: how to build and deploy the psychological, social, and tangible assets needed for adult identity formation.

  Open in the app: Identity Capital

• Identity Change

  James Clear's identity-based change, Markus & Nurius possible selves.

  Open in the app: Identity Change

• Implementation Intentions

  Gollwitzer's if-then planning.

  Open in the app: Implementation Intentions

L

• Learned Helplessness

  Open in the app: Learned Helplessness

• Learned Optimism

  Open in the app: Learned Optimism

M

• Meaning-Making

  Frankl's logotherapy and will to meaning (Man's Search for Meaning).

  Open in the app: Meaning-Making

• Mental Contrasting (WOOP)

  Open in the app: Mental Contrasting (WOOP)

• Motivation Science

  The science of why we do what we do.

  Open in the app: Motivation Science

N

• Narrative Identity

  McAdams's narrative identity theory.

  Open in the app: Narrative Identity

P

• Peak Experiences

  Maslow's peak experiences.

  Open in the app: Peak Experiences

• Peak Performance Science

  Ericsson's deliberate practice.

  Open in the app: Peak Performance Science

• Perfectionism Science

  Open in the app: Perfectionism Science

• Positive Emotions Science

  Fredrickson's broaden-and-build theory — positive emotions broaden thought-action repertoires and build lasting psychological, social, and physical resources.

  Open in the app: Positive Emotions Science

• Procrastination Science

  Steel's Temporal Motivation Theory.

  Open in the app: Procrastination Science

• Psychological Flexibility

  Open in the app: Psychological Flexibility

Q

• Quarterly Planning

  Open in the app: Quarterly Planning

R

• Relationship Science

  Open in the app: Relationship Science

• Resilience Science

  Open in the app: Resilience Science

S

• Self-Compassion Lab

  Open in the app: Self-Compassion Lab

• Self-Determination Theory

  Open in the app: Self-Determination Theory

• Self-Efficacy Science

  Bandura's social cognitive theory.

  Open in the app: Self-Efficacy Science

• Self-Regulation Science

  Baumeister's ego depletion and the replication crisis, Carver & Scheier's control theory (TOTE loops, velocity effect).

  Open in the app: Self-Regulation Science

• Self-Transcendence

  Open in the app: Self-Transcendence

• Social Comparison Theory

  Open in the app: Social Comparison Theory

• SOS Tokens

  Open in the app: SOS Tokens

T

• Task Manager

  Daily action items — quick capture, priorities, pillar tagging, Today/Upcoming/Inbox views.

  Open in the app: Task Manager

• Temporal Discounting

  Exponential vs. hyperbolic vs. beta-delta discounting models, present bias (Laibson).

  Open in the app: Temporal Discounting

• The Science of Agency

  The psychology of self-authorship: Self-Determination Theory (Deci & Ryan — autonomy/competence/relatedness; autonomous vs. controlled motivation).

  Open in the app: The Science of Agency

• Time Audit

  See where your time goes: ideal vs actual allocation tracker, time block log with energy ratings, time thief analysis, and scheduling high-value focus blocks.

  Open in the app: Time Audit

• Time Psychology

  Temporal self-continuity and future self connection.

  Open in the app: Time Psychology

V

• Values Science

  Open in the app: Values Science

• Vision Board

  Write your life vision, values and personal why, and lay out goals by time horizon.

  Open in the app: Vision Board

W

• Willpower Science

  Baumeister's ego depletion.

  Open in the app: Willpower Science

Last reviewed November 4, 2026