protocol-powered habit engine · beta

Habits drift. Protocols adapt.

The habit OS for people serious about behavior science. Built on the timing, ability, and identity model. Designed like an instrument, not a SaaS.

start a protocol → browse the library
8+
protocols at launch
21
day arcs
4
science frameworks
$ habits today · 14·05·2026
[x] Morning Sunlight 10:00 · 14d
[x] Cold Exposure 11:30 · 12d
[•] Deep Work Block 14:00 · live
[ ] Wind Down Ritual 21:30 · queued
protocol Cold Exposure Arc · Day 12/21 92% adherence
LAST 14 DAYS+12 STREAK
Atlas, your behavior-science coach
Atlas · online

Meet your coach.

I'm Atlas. I run the protocols, watch the data, and adjust the plan when your biology changes. Twenty-one days. Three levers. One coach.
— Atlas, your behavior-science coach
memory persistent · knows your context
awareness adapts to HRV, sleep, recovery
action capable of modifying your day
01 · The shift

Counting days isn't a strategy. Running protocols is.

For thirty years, habit apps have done the same thing: ask you to check a box. They confuse measurement with treatment. The science moved on. The apps didn't. Until now.

─── what came before

The habit tracker.

  • × A streak counter you'll lose at week three
  • × Reminder pings that you'll start ignoring
  • × "Build a habit" — passive, identity-less
  • × Generic charts that don't change behavior
  • × An AI bolted on top that doesn't know your context

Result: 89% of habit-tracker users abandon within 60 days. The category is broken.

─── what comes next

The protocol engine.

  • + A 21-day arc with a beginning, middle, and end
  • + Adaptive scheduling that bends to your nervous system
  • + "Run a protocol" — active, identity-first
  • + Compliance metrics that match what clinicians use
  • + A coach that knows your protocol and your biometrics

Adherence is treatable. The protocols of behavior science have always been. We just built the instrument.

H · 01
Timing
Circadian neuroscience research

Circadian-phase timing for light, cold, breath, and movement. Sequenced by the body's actual schedule — not by your calendar.

A · 02
Ability
Behavior design research

Motivation × ability × prompt — the three levers of any behavior. The coach treats the bottleneck, not the symptom. Tiny first, never heroic.

i · 03
Identity
Identity-based behavior change

You don't run habits. You become someone for whom this habit is non-negotiable. Identity-first architecture, by design.

02 · The 21-day arc

Three weeks. One protocol. Real change.

Every protocol is a structured arc — not an open-ended habit. There's a beginning, an intensification, and an evaluation. Like a treatment plan, because that's what it is.

Treat behavior like the literature treats it.

Twenty-one days is the cleanest unit of behavior research — long enough for myelin to lay down, short enough that you can see the end from the start. Pick one. Commit. The system handles the rest.

  1. 01 CHOOSEPick from the library or let the Coach prescribe based on your goal and biology.
  2. 02 COMMITLock the arc for 21 days. No editing the protocol mid-run — discipline is part of the design.
  3. 03 EXECUTEDaily session, adaptively timed. The Coach moves the slot when your biology says so.
  4. 04 EVALUATEDay 21 isn't an ending. It's a clinical review: keep, modify, or escalate.
9:41
← protocols
Cold Exposure Arc
Day 12 of 21 · 92% adherence
huberman lab · 3 min @ 50°F · post-wake
11 done─── 9 left─── 92%
TODAY'S SESSION
[ ] log 3-min session at 50°F →
today| protocols| coach| library
03 · The library

Eight protocols at launch. Forty more queued.

Every protocol is sourced. Every protocol is structured. No "build a meditation habit." Specifically: "10-min NSDR, post-lunch, daily, for 21 days."

PROTOCOL · 01★
Morning Sunlight
huberman lab
Anchor circadian rhythm with 10 min of bright outdoor light within 30 min of waking. The single highest-ROI intervention in the library.
10 min · daily21-day arc
PROTOCOL · 02★★★
Cold Exposure Arc
huberman lab
Build cold tolerance through daily 1–3 min exposure at 50–60°F. Dopamine, norepinephrine, and the mental durability that comes with both.
3 min · daily21-day arc
PROTOCOL · 03★★
Deep Work Block
cal newport
90 minutes, phones in a drawer, single goal. The Coach defends the slot like a clinical appointment.
90 min · weekdays21-day arc
PROTOCOL · 04★★
Wind-Down Ritual
matthew walker
Dim lights at 2700K. No screens for the final 45 min. The protocol that makes every other protocol work.
45 min · evening21-day arc
PROTOCOL · 05★
Identity Stack
james clear
Write three "I am the kind of person who…" statements each morning. The protocol that gives every other one its anchor.
5 min · daily21-day arc
PROTOCOL · 06★
NSDR · Non-Sleep Deep Rest
huberman lab · yoga nidra
10–20 minute audio-guided deep rest. Post-lunch slot. Recovers the afternoon for free.
10 min · daily21-day arc
+ 2 more at launch · Implementation Intentions, Tiny Habits anchor protocol — and 40 more in the pipeline. Request one →
04 · The coach

Meet Atlas. Your behavior-science coach.

Atlas knows what arc you're on, what day you're at, what your sleep window did this week, and what's in scope to change. Not a chatbot. When Atlas makes a suggestion, the suggestion is a button.

The first AI in this category that actually does things.

Streaming sessions. Persistent memory. Function calls into your protocols. Inside the same conversation, Atlas can: pull your Oura data, suggest a Wind-Down protocol, schedule it, and confirm — without you leaving the thread.

  • + Remembers your context.Picks up where you left off — not a fresh thread every session.
  • + Knows your biology.Reads HRV, sleep, recovery, and surface temperature when permitted.
  • + Can modify your protocol.Doesn't just suggest — adjusts. Tool-use, not advice.
Atlas — your AI coach
Atlas online
your behavior-science coach
"Your sleep window shifted 47 min later this week. That's pulling your morning protocol. Let's anchor your wind-down — I can add a 9pm light-dim cue."
— Atlas, this morning
05 · Adaptation

Reads your nervous system. Adjusts your protocol.

When you're recovered, the system intensifies. When you're under-slept, it backs off. This isn't a feature — it's why protocols work in the literature and don't in apps.

─ integration 01
Apple Health
HRV, sleep stages, mindful minutes, body temperature. Bi-directional sync — protocol completions log back to Health.
● LIVE AT LAUNCH
─ integration 02
Oura Ring
Daily readiness, sleep efficiency, temperature trend. The Coach reads readiness before prescribing intensity.
● LIVE AT LAUNCH
─ integration 03
Whoop · Garmin
Strain, recovery, sleep performance. The Coach uses recovery state to schedule cold-exposure and deep-work blocks.
○ Q3 2026
06:30 → Oura reports HRV down 18% from 14-day avg
06:31 → Coach detects under-recovery
06:32 → Cold-exposure intensity pulled back to 1 min @ 58°F
06:33 → Deep-work block shortened to 45 min
06:34 → Wind-Down shifted 20 min earlier · Notification sent
● The user did nothing. The protocol adapted.
06 · Pricing

Two tiers. No upsells.

The free tier is genuinely useful. Pro is for people running multiple protocols and using the Coach as their primary surface.

─ tier 01 · free
$0 · forever
enough to run one serious protocol
  • [x] Run 1 protocol arc at a time
  • [x] Daily heatmap & streak
  • [x] Apple Health bi-directional sync
  • [x] 3 starter library protocols
  • [x] Coach: 10 messages / week
  • [x] Web app + iOS (Q3 2026)
start free →
─ tier 02 · pro
$9 · per month
unlimited protocols, full coach access
  • [x] Unlimited concurrent protocol arcs
  • [x] Full library + new drops monthly
  • [x] Coach: unlimited, persistent, tool-using
  • [x] Oura · Whoop · Garmin integrations
  • [x] Custom protocol authoring
  • [x] Clinical-style end-of-arc reports
go pro →

$72 annual · cancel any time · 30-day refund

07 · Questions

The honest answers.

No marketing-speak. The category is full of it.

Q.01
How is this different from Streaks, Atoms, or Habitica?
Those apps help you mark a box. Habits AI helps you run a clinical-style protocol. The difference is measurement vs. treatment. We didn't reinvent habit tracking — we built the layer above it that the science has assumed all along.
Q.02
What does the AI actually do?
It runs a persistent thread that knows your protocols, your day count, your biometric trends, and your recent adherence. It can read your data, suggest protocol changes, and execute them — function-call style. Not "write me a habit plan." Closer to "schedule my Wind-Down 20 min earlier tonight because my HRV is down."
Q.03
Is there a mobile app?
Web today, native iOS in Q3 2026, Android shortly after. The web app is installable as a PWA — add to home screen and it behaves like a native app. Apple Health sync is web-side via the Health Connect bridge.
Q.04
Why 21 days for a protocol?
It's the cleanest unit in the literature. Long enough for habit-relevant neuroplasticity, short enough to see the end from the beginning. After Day 21 the system runs a clinical-style review — you keep the protocol, modify intensity, or rotate it out.
Q.05
Is my data private?
Yes. End-to-end encrypted at rest. Your biometric data never leaves your device unless you connect Apple Health or Oura — and those are read-only OAuth integrations you can revoke any time. We do not sell data. Ever.
Q.06
Will the Coach replace a real practitioner?
No. The Coach runs protocols. A clinician diagnoses. They're complementary. We recommend pairing Habits AI with a real therapist, coach, or physician — and we make it easy to share an end-of-arc report with them.

Pick one protocol. Twenty-one days. See if you stick.

You don't need eight protocols. You need one — the right one, run the right way. We'll prescribe it.

start a protocol → browse the library