Grow good habits,
one day at a time.
A friendly daily coach plus simple tools for water, sleep, steps, teeth, heart rate and more. One-minute check-ins, kind tips, a garden that grows with your streak. No account, no uploads.
Day 4 garden: keep it growing 🌱
Private by design
Check-ins live only in your browser. We never see them.
Kind, not pushy
Small steps and gentle nudges. Missed days are fine.
Built on public advice
WHO, CDC, NHS and heart and dental associations, with sources on every tool.
Meet Sprout, your daily coach
Tap a few answers each evening. Sprout replies with a tip, keeps your streak and draws your week.
- 💧 Water, 😴 sleep, 👟 steps, 🥕 fruit & veg
- 🪥 Morning and night brushing
- 🏅 Streaks and badges, 🌻 a garden that blooms
All tools ✿
Daily Habits Coach
A one-minute check-in, a friendly coach and a garden that grows
OpenWater Intake Calculator
How much to drink a day, in litres, ounces and glasses
OpenSleep Calculator
The best time to go to bed, or to wake up, in 90-minute cycles
OpenSteps to Km, Miles and Calories
What your daily steps add up to
Open2-Minute Toothbrush Timer
30 seconds for each part of your mouth
OpenBMI Calculator
BMI and a healthy weight range for your height, metric or US
OpenDaily Calorie Needs Calculator
Roughly how much energy your body uses in a day
OpenProtein Calculator
How much protein a day, and per meal
OpenIntermittent Fasting Timer
12:12, 14:10 or 16:8, with a live countdown
OpenHeart Rate Zone Calculator
Your max heart rate and 5 training zones
OpenBlood Pressure Reading Checker
What your numbers mean, on the AHA chart
OpenBlog
More articles →Quick answers
When to go to bed
Steps to distance
Healthy weight for your height
Fasting patterns