01
Before you start
Pick a sprint.
Choose a goal, preview the daily tasks, and see exactly how long it takes.
Sleep experimentFall asleep faster
Check accessLive access status unavailable · verify in the store Explore access ↓
Stop guessing what actually improves your health.
Plan a focused health sprint in the web dashboard. Use the companion app for today’s steps and check-ins, then return to the dashboard to review what changed.
See how the sprint loop works ↓No wearable required. Check the store for current access.
One change
One answer
The problem is not effort
You have tried everything.
You just do not know what worked.
The internet gives you dozens of health tips. If you try several at once, you cannot tell what helped. By Day organizes one goal into one short program, called a sprint, so you can follow it, track it, and decide what to keep.
- Was your sleep actually better?
- Was it the magnesium or the routine?
- Did your health numbers move?
- Which habit is worth keeping?
- What should you test next?
The sprint loop
Pick a goal. Follow the plan. See what changed.
A sprint is a guided 7–21 day program inside By Day, focused on a goal such as sleep, focus, energy, or fitness.
02
Each day
Follow today’s plan.
Open the app and work through a short checklist of 3–6 small actions.
03
At the finish
See what changed.
Compare how you felt and any connected health data with your starting point. Keep what helped, or try something else.
Sleep onsetLikely positive
22 min −14 min vs baseline Web dashboard · primary workspace
Plan the next change. Review the result.
Use the larger workspace to choose a sprint, see today’s direction, review connected trends, and manage your account. The dashboard keeps the plan and the evidence in one place.
Open web dashboard
- 01PlanChoose one goal and preview the work.
- 02ReviewRead progress against your baseline.
- 03ManageControl access, integrations, and exports.
Your result, in context
See whether the plan helped.
By Day compares your days in the sprint with your starting point. It combines how you felt with available health data, and clearly says when there is not enough data yet.
On target Personal baseline Still collecting
Current sprintSleep for 8 hoursDay 12 of 21
9:415G ▰
Sleep for 8 hours · Day 12 of 21
Too early to tell.
Sleep duration shows likely positive movement. Early directions can change.
Today7h 42mvia Apple Health
Sleep duration+34 min
See any dayRecent readings and notes›
Sleep consistency34 min weekend drift›
Coverage82% of 30 days›
ReadingLikely positive9 nights observed
Progress · mobile appThe product shows what it knows, and what it does not.
Guided sprint catalogue
Start with the goal that matters now.
Browse short guided programs for sleep, focus, energy, movement, and more. See the length and daily workload before choosing.
01
Sleep QualitySleep For 8 Hours
3-6 tasks/day · 21 days · Beginner↗02 A 21-day, science-based progression to anchor your circadian rhythm, build calming wind-down habits, and support sleep with exercise, light, and…
Sleep QualityFall Asleep Faster
3-6 tasks/day · 21 days · Beginner↗03 A 21-day beginner sprint to reduce sleep onset latency (time to fall asleep) by combining the most evidence-supported behavioral insomnia tools…
Sleep QualityGet More REM Sleep
3-6 tasks/day · 21 days · Intermediate↗04 A 21-day sleep sprint focused on increasing REM sleep duration by extending and stabilizing sleep opportunity, reducing REM-suppressing behaviors…
Cognitive PerformanceImprove Memory and Focus
3-6 tasks/day · 21 days · Beginner↗05 A 21-day progression that combines daily retrieval practice, focused mindfulness, brain-friendly diet, supportive supplementation, and light…
Cardiovascular FitnessBuild Your Cardio Base
3-6 tasks/day · 21 days · Beginner↗A 21-day progression to improve aerobic capacity (VO₂ max) and lower resting heart rate via structured cardio, recovery, diet, and smart…
Mobile companion · daily follow-through
Keep today’s plan close.
Open Today to see the next small action, check off what you completed, and add a quick note about how you feel. Offline tasks, widgets, and device health connections stay on your phone; planning and review stay clear on the web dashboard.
Start with By Day
Check your account for current access.
Explorer subscription
Current pricing unavailable. Sign in to check current upgrade options.
We could not verify live beta details while this page loaded. Check the store or sign in to your web account.
Or open your web dashboard ↗Your signed-in account is the source of truth for current access and upgrade options.
Keep one active sprint, daily tasks, mood, recaps, and history. Upgrade when the full catalogue and connected analysis help.
By Day is not a medical device and does not diagnose or treat any condition. Talk to a clinician about symptoms or before changing treatment.
Common questions
Questions before you start.
01What is By Day?+
By Day is a web dashboard and companion app for following focused health plans called sprints. Choose one goal, follow a short daily list for 7 to 21 days, then review how you felt and any connected health data against your own baseline.
02What is a sprint?+
A sprint is a guided 7 to 21 day plan built around one health goal. It has a defined start and finish, a daily task list, target metrics where relevant, and a recap at the end.
03Do I need a wearable?+
No. You can follow any sprint and record your tasks without one. Connecting Apple Health, Health Connect, or Oura adds objective health metrics, which gives By Day more evidence for interpreting the result.
04How much time does it take each day?+
It depends on the sprint. You can see the daily workload before you start. Many tasks take only a few minutes, while exercise-based plans may include longer sessions. Tasks are not locked to a specific time of day.
05How do I check current access?+
We could not verify live access details while this page loaded. Open the current store listing to confirm mobile availability, then sign in to the web dashboard or companion app to see the access options attached to your account.
06Where can I see my access status?+
Your current access is attached to your signed-in account. If this page cannot verify live details, use the store listing for mobile availability and the account screen in the web dashboard or companion app for your access status.
07Where can I use By Day?+
Use the web dashboard in a modern browser to plan sprints, review progress, and manage your account. The Android app is available on Google Play for daily tasks, check-ins, offline use, widgets, and health connections. The iPhone app is coming soon.
08Is my health data private?+
Your account starts private. You choose which health categories By Day can access and can change those permissions from your device. Health data is not sold or used for advertising. You can delete your account and associated data from Settings.
09What if I miss a day?+
The sprint keeps going. A missed day stays visible instead of resetting your progress. Completion is included in the recap because it helps explain how much confidence to place in the result.
10Can I change sprints partway through?+
Yes. Starting a new sprint ends your current one, and By Day confirms that before switching. The days you completed remain in your history with a recap.
Day 01 becomes evidence
Find what works
for you.
One focused sprint. One honest result. Then decide what deserves another day.