{ "mood": { "description": "Track my current mood during the day", "schedule": "eightTimesADay", "questions": [{ "key": "mood", "question": "How are you feeling today?", "type": "range", "buttons": { "5": "pumped, energized", "4": "happy, excited", "3": "good", "2": "okay", "1": "sad, unhappy", "0": "nervous" }, "replies": { "5": "💫 Awesome to hear, maybe take 2 minutes to reflect on why you're feeling great, and maybe add a note by running /track moodNotes", "1": "Feeling down sometimes is okay. Maybe take 2 minutes to reflect on why you're not feeling better. Sending hugs 🤗🤗🤗 write them down using /track moodNotes", "0": "Feeling down sometimes is okay. Maybe take 2 minutes to reflect on why you're not feeling better. Sending hugs 🤗🤗🤗 write them down using /track moodNotes" } }] }, "awake": { "description": "Use this right when you woke up", "schedule": "daily", "questions": [{ "question": "🌇 Good morning", "type": "header" }, { "key": "sleepQuality", "question": "How would you rate your quality of sleep?", "type": "range", "buttons": { "5": "Excellent, feeling refreshed", "4": "Great, feeling good", "3": "Good, slighty above average", "2": "Solid, slightly tired", "1": "Tired, restless sleep", "0": "Miserable" } }, { "key": "sleepDuration", "question": "How long did you sleep tonight?", "type": "number" }, { "key": "fitbitTimeAsleep", "question": "How many hours asleep were you according to Fitbit (round to nearest 30mins)", "type": "number" }, { "key": "sleepWokeUpYourself", "question": "Did you wake up by yourself?", "type": "boolean" }, { "key": "gratefulFor", "question": "I am grateful for? [item 1]", "type": "text" }, { "key": "gratefulFor", "question": "I am grateful for? [item 2] /skip", "type": "text" }, { "key": "gratefulFor", "question": "I am grateful for? [item 3] /skip", "type": "text" }, { "key": "whatWouldMakeTodayGreat", "question": "What would make today great? [item 1]", "type": "text" }, { "key": "whatWouldMakeTodayGreat", "question": "What would make today great? [item 2] /skip", "type": "text" }, { "key": "whatWouldMakeTodayGreat", "question": "What would make today great? [item 3] /skip", "type": "text" }, { "key": "dailyAffirmations", "question": "Daily affirmations, I am...", "type": "text" }, { "key": "weight", "question": "Current weight, in lbs", "type": "number" } ] }, "asleep": { "description": "Use this right when going to bed", "schedule": "daily", "questions": [{ "key": "amazingThingsThatHappenedToday", "question": "3 amazing things that happened today... [item 1]", "type": "text" }, { "key": "amazingThingsThatHappenedToday", "question": "3 amazing things that happened today... [item 2] /skip", "type": "text" }, { "key": "amazingThingsThatHappenedToday", "question": "3 amazing things that happened today... [item 3] /skip", "type": "text" }, { "key": "madeTodayEvenBetter", "question": "How could I have made today even better?", "type": "text" }, { "key": "city", "question": "Please share your location, this is used to get your city, country, continent, currency, and weather details", "type": "location" }, { "question": "💪 Let's talk fitness first", "type": "header" }, { "key": "alcoholIntake", "question": "How much alcohol did you drink today?", "type": "range", "buttons": { "5": "No alcohol", "4": "Had 1 drink", "3": "Had 2 drinks", "2": "Had 3 drinks", "1": "Had 4-5 drinks", "0": "Got wasted" }, "replies": { "0": "Haha, hope you had a good time and the calories were all worth it. Make sure to still hit your protein goal and eat extra clean the next few days" } }, { "key": "macroAdherence", "question": "How closely did you follow today's macro tracking?", "type": "range", "buttons": { "5": "Was able to scale 90% of my food", "4": "One outside meal, rest scaled", "3": "Two meals outside, rest scaled", "2": "Ate outside only", "1": "Didn't track, but used mind", "0": "Just ate whatever" } }, { "key": "hungry", "question": "Have you been feeling hungry today?", "type": "range", "buttons": { "5": "Felt full and energized", "4": "Macros aligned perfectly with my hunger", "3": "Comfortably matched my macros", "2": "Managed to squeeze in those macros", "1": "Felt hungry here and then", "0": "Stomach growling parts of the day" } }, { "key": "energy", "question": "Have you felt energized overall today?", "type": "range", "buttons": { "5": "Felt full of energy", "4": "Great energy", "3": "Good energy", "2": "Average energy", "1": "Felt tired/sluggish", "0": "Didn't feel like doing a lot" } }, { "key": "stress", "question": "Did you feel stressed today?", "type": "range", "buttons": { "5": "Very calm and aware", "4": "Calm & relaxed", "3": "Neutral", "2": "Lots to do", "1": "Stressed & Overwhelmed", "0": "Very stressed, not sure where to start" } }, { "key": "caffeine", "question": "How much caffeine did you drink today? (Coffee, Club Mate, Energy Drinks)", "type": "range", "buttons": { "5": "No caffeine", "4": "1 drink", "3": "2 drinks", "2": "3 drinks", "1": "4 drinks", "0": "5 drinks or more" } }, { "key": "caffeineLastDrink", "question": "When was your last caffein drink?", "type": "range", "buttons": { "5": "Before 3pm", "4": "Before 5pm", "3": "Before 7pm", "2": "Before 9pm", "1": "Before 11pm", "0": "Later" } }, { "key": "gym", "question": "Did you work out in a gym today?", "type": "boolean" }, { "key": "nap", "question": "Did you nap today?", "type": "boolean" }, { "key": "headache", "question": "Did you have headache today?", "type": "boolean" }, { "key": "coldSymptons", "question": "Did you have any cold symptons? (running nose, feeling dizzy, light ear pain)", "type": "boolean" }, { "key": "healthy", "question": "How healthy do you feel?", "type": "range", "buttons": { "5": "Fully healthy & energized", "4": "Healthy", "3": "Might have a slight cold", "2": "Having a cold", "1": "Stayed home due to health", "0": "Actually sick" } }, { "key": "creatineIntake", "question": "Did you take your creatine today?", "type": "boolean" }, { "key": "fishoilIntake", "question": "Did you take your fish oil today?", "type": "boolean" }, { "key": "dailySteps", "question": "How many steps did you take according to Apple Health?", "type": "number" }, { "key": "fitbitRestingHeartRate", "question": "What was today's resting heart rate according to FitBit", "type": "number" }, { "key": "numberOfSwarmCheckins", "question": "How many Swarm check-ins did you do today? Feel free to ignore train stations and other smaller check-ins, it's about how many actual places (restaurants, bars, sights) you visited today", "type": "number" }, { "question": "👥 Let's talk social life", "type": "header" }, { "key": "timeByMyself", "question": "Do you feel like you'd have needed more time by yourself?", "type": "range", "buttons": { "5": "No", "4": "I've had just enough time", "3": "Good amount of time, could be more", "2": "Busy day, I need more time", "1": "Barely time for myself", "0": "No time by myself" }, "replies": { "1": "Take a step back and think how you can improve this for the next days", "0": "Take a step back and think how you can improve this for the next days" } }, { "key": "controlOfTime", "question": "Did you feel like you were in control over your time and schedule?", "type": "range", "buttons": { "5": "In full control", "4": "In control, some constraints", "3": "A few constraints, but still in control", "2": "Average", "1": "Many constraints", "0": "Day was out of my control" }, "replies": { "1": "Take a step back and think how you can improve this for the next days", "0": "Take a step back and think how you can improve this for the next days" } }, { "key": "socializing", "question": "Do you feel like you need to socialize more?", "type": "range", "buttons": { "5": "No", "4": "Almost perfect amount", "3": "Socializing was okay", "2": "Feel like I should socialize more", "1": "Not enough socializing", "0": "Feeling isolated" } }, { "key": "goingOut", "question": "Do you feel like you want to go out more, to restaurants, bars, dancing?", "type": "range", "buttons": { "5": "Don't feel like I need more", "4": "Felt pretty good about it", "3": "Did just enough", "2": "I want to go out more", "1": "I feel like I'm missing out", "0": "I'm unhappy about not getting out" } }, { "question": "⚙️ Let's talk personal growth", "type": "header" }, { "key": "learned", "question": "Did you learn/try something new? (skill or activity)", "type": "range", "buttons": { "5": "Learned multiple new things", "4": "Learned some new things", "3": "Learned something new", "2": "Improved something existing", "1": "Didn't learn anything", "0": "I feel like I should learn more" } }, { "key": "comfortZone", "question": "Did you get out of your comfort zone", "type": "range", "buttons": { "5": "Did something(s) I was really scared about", "4": "Did something(s) I was worried about", "3": "Did something I wouldn't have done before", "2": "Did something new", "1": "Did smaller tweaks", "0": "Didn't do anything new" } }, { "key": "problemSolving", "question": "Did you work on any technical challenges and problem solving?", "type": "range", "buttons": { "5": "Exciting challenges", "4": "Interesting challenges", "3": "Did some coding", "2": "No actual challenges", "1": "Just a little bit", "0": "Nothing" } }, { "key": "minutesRead", "question": "How many minutes of Audible did you listen to today?", "type": "number" }, { "question": "🧠 Let's talk productivity", "type": "header" }, { "key": "meditated", "question": "How many minutes did you meditate today?", "type": "number" }, { "key": "mindWandering", "question": "Did you feel like you had enough time for your mind to wander around?", "type": "boolean" }, { "key": "watchedTV", "question": "Did you watch TV or a movie?", "type": "boolean" }, { "key": "numberOfWorkMeetings", "question": "How many work meetings did you have today? This includes work-related phone calls", "type": "number" }, { "key": "numberOfPersonalMeetings", "question": "How many personal meetings did you have today? This includes all 1:1 meet-ups, coffees and lunches with friends", "type": "number" }, { "key": "goalsNextDay", "question": "Did you set goals for the next day?", "type": "boolean" }, { "question": "🧩 Let's wrap things up", "type": "header" }, { "key": "worryNotes", "question": "Write down the number one thing you're worried about right now, and try to describe why you think it's an issue. If none comes to mind, run /skip", "type": "text" }, { "key": "mainAccomplishment", "question": "What was your main accomplishment of today", "type": "text" }, { "key": "excitedAboutFuture", "question": "Do you feel excited about what's ahead in the future?", "type": "range", "buttons": { "5": "Pumped about what's next", "4": "Excited about what's next", "3": "Optimistic about what's next", "2": "Feeling pretty good about it", "1": "Some uncertainty about what's coming up", "0": "Worried about what's next" } }, { "key": "moodNotes", "question": "What do you think was the main influence to your mood ratings today?", "type": "text" }, { "key": "bedTime", "question": "When did you go to bed tonight?", "type": "range", "buttons": { "5": "Before 11:30", "4": "Before midnight", "3": "Before 0:30", "2": "Before 1:00", "1": "Before 1:30", "0": "Later" } } ] }, "week": { "description": "Use this once a week, ideally Monday or Tuesday morning", "schedule": "weekly", "questions": [{ "question": "💪 Let's talk fitness first", "type": "header" }, { "question": "⌲ Now onto the body measurements, please make sure to enter the number in cm!", "type": "header" }, { "key": "measurementTapeChest", "question": "Chest tape measurement, covers lats, measure on one level, engage chest", "type": "number" }, { "key": "measurementTapeRightArm", "question": "Right arm tape measurement, lift up and flex", "type": "number" }, { "key": "measurementTapeLeftArm", "question": "Left arm tape measurement, lift up and flex", "type": "number" }, { "key": "measurementTapeAboveBelly", "question": "Measure 3 fingers above belly button", "type": "number" }, { "key": "measurementTapeAroundBelly", "question": "Measure around belly button", "type": "number" }, { "key": "measurementTapeUnderBelly", "question": "Measure 3 fingers under belly button", "type": "number" }, { "key": "measurementTapeHip", "question": "Measure tape around hip, should measure butt also", "type": "number" }, { "key": "measurementTapeRightThigh", "question": "Measure tape around right thigh, widest part of the leg, engage pressing down against the floor", "type": "number" }, { "key": "measurementTapeLeftThigh", "question": "Measure tape around left thigh, widest part of the leg, engage pressing down against the floor", "type": "number" }, { "question": "🎅 Now onto the fat caliper measurements", "type": "header" }, { "key": "measurementFatCaliperBiceps", "question": "Fat caliper, average value for both left and right biceps", "type": "number" }, { "key": "measurementFatCaliperAboveBelly", "question": "Fat caliper, right above belly button, from top", "type": "number" }, { "key": "measurementFatCaliperNextToBelly", "question": "Fat caliper, right next to belly button, from top", "type": "number" }, { "question": "💪 Enough measurements, let's talk fitness metadata", "type": "header" }, { "key": "trainingAdherence", "question": "How was last week's training sessions?", "type": "range", "buttons": { "5": "Increased volume in all exercises", "4": "Increased some volumes", "3": "Workouts felt great", "2": "Workouts were good", "1": "Not enough energy for good workouts", "0": "Worked out less than 3 times last week" } }, { "key": "macrosCarbs", "question": "How many daily grams of carbs was your MFP goal?", "type": "number" }, { "key": "macrosProtein", "question": "How many daily grams of protein was your MFP goal?", "type": "number" }, { "key": "macrosFat", "question": "How many daily grams of fat was your MFP goal?", "type": "number" }, { "key": "macroNotes", "question": "Notes about your macros, anything that stood out?", "type": "text" }, { "key": "trainingNotes", "question": "Notes about your training, anything that stood out?", "type": "text" }, { "question": "🧠 Let's talk productivity", "type": "header" }, { "question": "🕺 If you could describe the last week in one sentence, what stood out?", "type": "text", "key": "lastWeekSummaryText" }, { "key": "weekLifeProgress", "question": "Do you feel like you moved into the right direction in life the past week?", "type": "range", "buttons": { "5": "Had a plan and executed successfully", "4": "Followed previous plan and continued", "3": "Felt like it was the right direction", "2": "Not sure", "1": "Felt all over the place", "0": "Unsure where to go" } }, { "key": "openTrelloTasks", "question": "How many open todos do you currently have? Take from https://howisFelix.today", "type": "number" }, { "key": "inboxZero", "question": "Do you have less than 5 emails in your inbox?", "type": "boolean" }, { "key": "weeklyComputerTime", "question": "How many hours did you spend on your computer last week? Check Timing app, select `Past 7 days` and use `Total time`, round to nearest fullest hour", "type": "number" }, { "key": "weeklyPhoneTime", "question": "How many hours did you spend on your phone last week? Check Screen Time and remove all Fitness apps from the time", "type": "number" }, { "question": "👥 Let's talk social life", "type": "header" }, { "key": "enoughTimeFamily", "question": "Do you feel like you've took enough time last week to spend with your family (siblings, parents and greater family)? If based outside Austria, apply this to FaceTime calls", "type": "range", "buttons": { "5": "Spent enough time", "4": "Spent a good amount of time", "3": "Spent time with them", "2": "Spent some time with them", "1": "Should spend more time", "0": "Wasn't able to spend time" } }, { "key": "deepConversations", "question": "Did you have deep conversations with close friends/family last week?", "type": "range", "buttons": { "5": "Had one or more multi-hour long talks", "4": "Had one more more insightful talks", "3": "Some, but could be more", "2": "Some, but should be more", "1": "No real deep conversations", "0": "No deep converations, but I need it" } }, { "question": "🎁 Let's wrap things up", "type": "header" }, { "key": "travel", "question": "How much did you travel last week?", "type": "range", "buttons": { "5": "Mostly stationary, minimal commute", "4": "Normal travel/commute", "3": "More than usual travels through car or train", "2": "Longer travels through car or train", "1": "1 flight", "0": "2 flights or more" } }, { "key": "travelLiving", "question": "Did you live stationary?", "type": "range", "buttons": { "5": "Stayed in a familiar env", "4": "Stayed in a semi-permanent env", "3": "Stayed in a new environment", "2": "Stayed at least 2 places", "1": "Stayed at more than 3 places", "0": "Lots of one-off stays" } }, { "key": "urgeToTravel", "question": "Do you feel like you have to travel somewhere, or otherwise you might be missing out?", "type": "range", "buttons": { "5": "Happy and statisfied - no travels needed", "4": "Happy with the current situation", "3": "Got a little urge to go somewhere", "2": "Feel like needing a little change", "1": "I'd like to travel somewhere for a bit", "0": "I'd like to do a longer travel again" } }, { "key": "fomo", "question": "Do you feel like you're missing out on things?", "type": "range", "buttons": { "5": "Happy and statisfied", "4": "Overall happy", "3": "Did things, but could have done better", "2": "Felt like I didn't do enough", "1": "Felt like I missed out on things", "0": "Felt like I missed out on major things" } }, { "key": "playedComputerGamesAlone", "question": "Did you play computer games by yourself last week?", "type": "boolean" }, { "key": "playedComputerGamesFriends", "question": "Did you play computer games with friends last week?", "type": "boolean" } ] } }