DailyQuad: Four Goals a Day

You don't need to track more things. You need to keep doing a few of them. That's what DailyQuad is for. You choose four goals for today, and tomorrow they're waiting for you again. Drink the water. Walk. Read ten pages. When you do one, you check it in, and a day with all four done looks different from a day without. Four is a starting point, not a rule. It's small enough that you'll actually do it on a bad Wednesday, and when the four have become ordinary you can add more. Some goals come from someone else. With Playbooks, a coach, a trainer or a friend sets a few goals for a few weeks and shares a code; everyone checks in for themselves, and the person who set them can see how the days are going. And some days are easier when somebody's looking: share a wall with people you choose and each of you adds your day. No leaderboard, nobody wins. You just see each other showing up. The goals are what you do. What happens is a different question, so if you want, keep your weight, measurements and body composition over months and see whether the daily work is showing. If you're on a GLP-1 medication, it belongs in the same place: doses, when the next is due, how it's sitting with you, your protein, how much is left. The medication has its part. The four goals are the rest. Four things today. Keep going. GOALS The goal tracker at the center of the app. • Four goals to start. Keep more whenever you're ready. • Yes or no goals, or numbers: glasses of water, steps, pages, minutes, grams of protein, anything you count. • Make your own goals, with your own name and icon, for the thing nobody else's list has. • Streaks that count the days you kept going. • A rest day when you need one. Your streak stays. • One daily reminder at the time you choose, silent on a day you've already finished. • Apple Health fills in your steps, exercise minutes and Move ring, so those goals check themselves in. • A year of your days on one screen, so you can see the shape of it. TOGETHER Nothing here has to be done alone. • Playbooks: a coach, a trainer or a friend sets a few goals for a few weeks and shares a code. Everyone checks in for themselves, and they can see how it's going. • A shared wall where the people you choose each add their day. You see them, they see you. Nobody's keeping score. • Share your four goals with a friend by a link, and they start with them. METRICS, if you want them The goals are what you do. These are what happens. • Weight, waist, chest, hips, arms, thighs, calves and the rest of the tape measure, in inches or centimeters. • Body fat, muscle mass, bone mass, body water and the other numbers a scale or clinic scan gives you. • Metrics of your own, for whatever else you measure. • Graphs by week, month and year. • A guide for each measurement, so you take it the same way every time. • Point the camera at a smart scale or clinic report and the numbers fill themselves in, on your device. • Blood pressure logged as the pair it is, with the range it falls in. • Readings imported from Apple Health. GLP-1, if it's part of your weeks A GLP-1 tracker that lives beside your goals instead of in another app. • Log each dose and see when the next one is due, on a weekly or daily schedule. • Injection site rotation, so you know which side is next. • How it's landing: side effects, how severe, how that changes over the weeks, and whether the food noise has gone quiet. • Protein tracked alongside it, as one of your goals. • The medications and vitamins you take, in one list. • Days of medication left, counting down, with a reminder before you run out. • Weight and dose trends on graphs. • A one page summary of the last few weeks to hand your prescriber, or send as a link that expires when you say. A habit tracker that starts small. Four things today, the people who see you do them, and the numbers that follow. Start with four goals. Build momentum. Stay consistent.