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{
"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"
}
]
}
}
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