Your body. Your data. Your rules.

Understand your body. Keep it to yourself.

Everything you track, from sleep to mood, turned into clear daily answers. And every number stays on your iPhone. No account. No cloud. Nobody watching.

Download on the App Store

Try Premium free for 7 days. No credit card.

  • No subscription
  • No ads
  • Works offline
Disciplines Signals screen with Sleep, Recovery and Strain scores and Fitness Age

Wake up knowing how ready you are.

Every morning, your Apple Health data becomes three simple scores. No extra band, no extra subscription. Your Apple Watch is enough.

79Good

Sleep

How well you slept, stage by stage.

57Moderate

Recovery

How ready your body is, from HRV and resting heart rate.

272Load

Strain

How hard you pushed today, across heart rate zones.

24

Fitness Age

How fit you are compared with people your age, and what moves it.

Actual age 339 years younger

Your day, in plain words.

No charts to decode. Disciplines explains your sleep, recovery and strain in a few plain sentences, for today or the last few weeks.

  • What moved your scores, and why
  • How hard to train today
  • Simple tips, with their sources

Written on your iPhone. Never sent anywhere.

Disciplines Summary screen describing last night's sleep, this morning's recovery, today's strain and a training tip

Everything you track, in one place.

Turn on what you need. Ignore the rest.

  1. 01 / 08

    Food, down to the vitamin.

    Log a meal in seconds and see calories and macros at a glance. Premium adds 20+ vitamins and minerals.

    Disciplines Nutrition screen with calories, macros, vitamins and today's foods

  2. 02 / 08

    Scan it. Logged.

    Point, scan, done. 3M+ products live on your iPhone, so it works without internet. One region is free; Premium adds the rest.

    Scanning the barcode of a pasta box with the Disciplines camera

  3. 03 / 08

    Fast on your terms.

    Pick a plan like 16:8 or make your own, then let the timer run. Every fast is kept in your history.

    Disciplines fasting timer counting down the feeding window

  4. 04 / 08

    Every glass counts.

    Water, coffee and alcohol in one place. One tap adds a drink, and caffeine and alcohol stay within your own limits.

    Adding a glass of water in Disciplines, hydration rising from 45% to 60%

  5. 05 / 08

    More than a number.

    Log your weight with body fat, muscle mass and measurements, and follow the trend instead of the daily ups and downs.

    Logging weight with body composition in Disciplines

  6. 06 / 08

    See your movement add up.

    Steps, active time and calories from Apple Health, plus 1,000+ activities you can log yourself.

    Disciplines Activities screen with calories burned, steps and active time

  7. 07 / 08

    Small habits, real streaks.

    Tick off a habit and watch your day fill up. Streaks and milestones keep you going.

    Completing a habit in Disciplines and unlocking a 7 day streak

  8. 08 / 08

    Check in with how you feel.

    Place your mood on a simple wheel, note what shaped it, and spot patterns over time.

    Logging a happy mood on the Disciplines mood wheel

Built on published science.

Disciplines builds its targets and scores on published research, and shows you the sources right in the app.

  • Sleep Journal of Clinical Sleep Medicine Recommended Amount of Sleep for a Healthy Adult Watson et al., 2015
  • Fitness Age Mayo Clinic Proceedings Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing (FRIEND) Kaminsky et al., 2022
  • Vitamins & minerals National Academies Press Dietary Reference Intakes: The Essential Guide to Nutrient Requirements IOM / NASEM, 2006
  • Caffeine European Food Safety Authority Scientific Opinion on the Safety of Caffeine EFSA, 2015
  • Habits European Journal of Social Psychology How are habits formed: Modelling habit formation in the real world Lally et al., 2010
  • Strain Medicine & Science in Sports & Exercise Longitudinal Modeling of the Relationship Between Age and Maximal Heart Rate Gellish et al., 2007
  • Protein Journal of the International Society of Sports Nutrition International Society of Sports Nutrition Position Stand: Protein and Exercise Jäger et al., 2017
  • Fasting American Journal of Clinical Nutrition An Insulin Index of Common Foods Holt et al., 1997
  • Recovery European Journal of Applied Physiology Heart Rate Variability in Elite Triathletes, Is Variation in Variability the Key to Effective Training? A Case Comparison Plews et al., 2012
  • Nutrition American Journal of Clinical Nutrition A new predictive equation for resting energy expenditure in healthy individuals Mifflin et al., 1990
  • Hydration European Food Safety Authority Scientific Opinion on Dietary Reference Values for water EFSA, 2010
  • Activity Journal of Sport and Health Science 2024 Adult Compendium of Physical Activities Herrmann et al., 2024
  • Movement World Health Organization Guidelines on Physical Activity and Sedentary Behaviour WHO, 2020
  • Sleep Sleep Health National Sleep Foundation's Sleep Time Duration Recommendations Hirshkowitz et al., 2015
  • Recovery European Heart Journal Heart Rate Variability: Standards of Measurement, Physiological Interpretation, and Clinical Use Task Force of the ESC and NASPE, 1996
  • Alcohol Alcoholism: Clinical and Experimental Research Alcohol and Sleep I: Effects on Normal Sleep Ebrahim et al., 2013

Tips cite published research. None of these organizations endorse Disciplines.

Everything you'd expect. Except the catch.

Here's how Disciplines compares, including what you give up.

Most health apps Disciplines
What you gain
Your data lives On their servers On your iPhone
Account Usually required None
Price Usually a subscription Free, or $19.99 once
Ads and tracking Often Never
Without internet Often limited Works fully offline
What you give up
If you lose your iPhone Your data is waiting in their cloud Gone, unless you turned on iCloud backup or exported it
Devices Phone and web, often Android too iPhone only, for now

We can't lose what we never have.
Your data never leaves your iPhone.

No account, no tracking. Everything is stored and worked out on your iPhone, and backed up to your own iCloud only if you turn it on.

Read the privacy policy

Free to use. Premium is $19.99, once.

Premium adds easy daily summaries, training and sleep guidance, deeper insights and unlimited history. Pay once, keep it forever.

See what's included
Download on the App Store

Every new install gets 7 days of Premium. No sign-up, no credit card.

Price shown in US dollars. It may differ in your region and can include local taxes.