How it works
No generic 30-day plan. You tell us how your days actually feel, MindBodyHuman helps you make sense of what's driving them, and the plan adjusts with you every single week. Here's the whole journey, honestly.
The assessment asks about real moments in your day, how you wake, where the 3pm slump hits, what your mind does at night. Never "rate your stress out of 10", because nobody can.
Diagnosed, suspect something, or just know you don't feel right? All three are first-class paths. If you have conditions like PMOS (formerly PCOS), endometriosis, chronic fatigue or gut issues, a couple of targeted follow-ups tune the plan. We also ask what's off-limits for your body, and those limits are respected everywhere, permanently.
Instead of "rate your stress"
Your answers land you on two dials: Drive, how hard your system is pushing, and Reserves, how much it has left. Together they place you in one of four states, and we show you which one is yours, in plain language.
Then the reveal connects the dots: the symptoms that state produces, the everyday habits that keep you in it, and the honest bit most apps skip: none of it is your fault, and none of it is fixed.
The four states
Drive across, Reserves up. Your dot moves as you do.
Week one is deliberately small: two habits to build and two to ease off. The engine ranks options for your state, conditions and symptoms, marks its recommendations "For you", and you make the final call. Chosen with you, not for you.
Every option has already been safety-filtered against your contraindications, and conditions guarantee their evidence-based essentials a place. Each card tells you why it was picked.
Your week one options
A four-question check-in each day moves your dials, and the app weighs them alongside your cycle to suggest the shape of the day: push day or protect day. Your habits sit in stacks anchored to moments you never miss, like after you wake up, so they ride cues you already keep.
On a rough day, tap Flare mode: the plan swaps to hand-written gentler versions plus a couple of relief habits. A flare day still counts as showing up, because it is.
Today's guide
Protect day. One recovery habit will do more than pushing harder.
Each week the app looks at what actually happened, then offers you the call: keep what worked, swap what didn't. Habits you held 6 of 7 days progress to a stronger version. Habits that didn't fit rotate out without judgement.
Consistent weeks grow your capacity, one habit at a time, capped so it never sprawls. Hard weeks hold steady. Your plan is never wiped and restarted, it evolves. And there are no streaks to lose: the progress view is a 12-week picture of your pattern, getting kinder over time.
Weekly review
Under the hood
Not a quiz that spits out a template. A scoring engine that weighs your state, conditions, symptoms and safety limits against a library of evidence-linked habits, every single time it plans.
Before anything is scored, habits that clash with your contraindications are removed entirely. Knee issues, back pain, pregnancy, postpartum: if it's not safe for you, it never appears.
Each condition locks its evidence-based lever into the plan. Diabetes always gets strength and blood sugar support, PMOS gets circadian work, migraine gets sleep and meal regularity. State fills the rest but can never push these out.
Running hot boosts restorative work and pulls back intensity. Depleted leads with rest and regulation. Flat is the one state where the engine pushes intensity up, because that's what flat needs.
Harder habit variants unlock by activity level and week number, and conditions like chronic fatigue actively penalise high intensity, so the plan never demands what your body can't cash.
Diversity rules cap each category and stop the plan collapsing into five kinds of the same thing. Movement always spans mobility and strength, and the five pillars, Movement, Nutrition, Regulate, Rest and Connection, stay in balance rather than collapsing into one.
Completion history feeds every future plan. What you keep doing progresses. What you keep skipping stops being suggested. The longer you're in, the more yours it gets.
Just as important
No flame icons, no "don't break the chain". A 12-week picture of your pattern, where a flare day counts as showing up.
Habits attach to cues you already have. No routine overhauls, no pretending you're a different person.
Two people with the same goal get different plans, because their states, conditions and limits are different.
MindBodyHuman supports lifestyle and behaviour change. It doesn't diagnose or treat, and it never replaces your doctor.
Ready when you are