Personal growth and habits
These tools help you build routines and reflect on your growth: habit trackers and habit stacking, monthly, quarterly and yearly reviews, and tools for identity and strengths. Reading pages explain what research says about habits, mindset and willpower.
The tools are free to use today and need a free account. “Open in the app” asks you to sign in or create one first.
SOS is an educational tool. It is not a doctor, therapist, financial adviser, lawyer or crisis service. Use it to learn and to keep track of your own life, and check anything important with a qualified person. Read the terms.
Tools that help
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Wellness
Habit Tracker
Build daily habits with streak tracking.
Open in the app: Habit Tracker -
Wellness
Habit Stacking Planner
Chain habits together using James Clear's method.
Open in the app: Habit Stacking Planner -
Goals
Identity Architecture
Build your identity first, then your habits.
Open in the app: Identity Architecture -
Wellness
Annual Review
Open in the app: Annual Review -
Wellness
Monthly Check-In
Guided end-of-month reflection: rate all life domains, capture wins and challenges, set next-month intentions, and record gratitude.
Open in the app: Monthly Check-In -
Goals
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 -
Wellness
Mindset Science
Dweck's implicit theories of intelligence and the growth mindset.
Open in the app: Mindset Science -
Goals
Habit Formation Science
Wood & Neal's habit loop (cue-routine-reward).
Open in the app: Habit Formation Science -
Knowledge
Growth Timeline
Visual timeline of your personal growth — goals achieved, streaks set, milestones reached, and a Growth Intelligence Score across all pillars.
Open in the app: Growth Timeline -
Community
Growth Profile
View any community member's public growth profile — values overlap, life vision, and compatibility score.
Open in the app: Growth Profile -
Goals
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 -
Goals
Identity Change
James Clear's identity-based change, Markus & Nurius possible selves.
Open in the app: Identity Change -
Goals
Narrative Identity
McAdams's narrative identity theory.
Open in the app: Narrative Identity -
Goals
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 -
Wellness
Quarterly Audit
Open in the app: Quarterly Audit -
Knowledge
Character Strengths
Open in the app: Character Strengths -
Community
My Identity Profile
Open in the app: My Identity Profile -
Goals
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 -
Goals
Willpower Science
Baumeister's ego depletion.
Open in the app: Willpower Science -
Goals
Character Strengths Science
Peterson & Seligman's VIA Classification.
Open in the app: Character Strengths Science
Help answers on this topic
- How do I track a habit?
- How do I do the daily check-in?
- What is time blocking?
- My streak reset but I did it
- The check-in is too long. Is there a quick version?
- What is a Goal Autopsy?
Guides
More topics
- Physical wellbeing
- Mental wellbeing
- Social connection
- Community and belonging
- Volunteering and giving
- Goals and productivity
- Money and financial wellbeing
- Learning and knowledge
- Empowerment and rights
- Cooperation and organizing
- Family and relationships
- Life stages and events
- Meaning, values and purpose
- Safety and support