🌿 free · private · no signup
Daily Habits Coach
A free daily habits coach: check in water, sleep, steps, activity, fruit and veg, teeth and mood in one minute. Sprout, your coach, replies with kind tips, tracks your streak and week, and grows a garden as you keep going. No signup, saved only on your device.
Today's check-in
One minute. Tap what's true for today.
Sprout says
Day 0 garden: check in to start growing
Your week
0
day streak
0.0
glasses a day
0.0
hours sleep
Your data
Your check-ins are saved only in this browser on this device. Nothing is sent to us. Clearing your browser data deletes them.
✅ Rules last checked:
📚 Official sources: CDC: About sleep · WHO: Physical activity fact sheet · WHO: Healthy diet fact sheet · NHS: How to keep your teeth clean · Find A Helpline (free crisis lines worldwide)
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
🛠️ Spotted a mistake or an out-of-date rule? Tell us
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Questions people ask
Is my check-in data private?+
Yes. Your check-ins are stored only in this browser on your device. There's no account, and nothing you type is sent to us. You can download or delete everything from the 'Your data' box.
Is the coach an AI?+
The replies after a check-in are written by us as simple rules, so they're always safe and the same for everyone. If your browser has its own built-in AI (some versions of Chrome do), an extra 'Ask Sprout' box appears. That AI runs on your computer, not on our servers, and is told to stick to everyday habits.
Can it give medical advice?+
No. It's a habits helper for healthy adults. It doesn't diagnose anything or suggest medicines, diets or weight targets. For symptoms or health conditions, talk to a doctor, dentist or pharmacist.
What do the goals come from?+
Public health advice: at least 7 hours of sleep for adults (CDC), 150 minutes of moderate activity a week (WHO), 5 portions of fruit and vegetables a day (WHO: at least 400 g), and brushing twice a day with fluoride toothpaste (NHS).