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life-os tracker
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Quick log (tap as the day moves — auto-saves immediately)
Nudges
Today so far
Nothing logged yet today.
Morning declaration
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Daily anchors
Sleep last night
BA notebook (3 lines, end of day)
Vitals
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Weekly (Sunday)
This week so far
0
walks/7d
0
units this week
—
mood avg/7d
0
distractions/7d
Red flags — same-day GP, A&E, or 999
Chest pain, jaw/arm radiation, palpitations sustained, syncope · Dramatic disproportionate breathlessness · Severe abdominal pain + nausea + vomiting (euglycaemic DKA on dapagliflozin) · Hot swollen unilateral foot · New post-op fever or increasing wound pain · Any new suicidal thoughts (Samaritans 116 123)
This week vs target
Achieved · Over · Under · Missed — based on the targets in D4 priority stack.
What's helping you most
Top boosts (last 30 days) — ranked by frequency. The ones that show up here are your levers.
Mood pattern (last 14 days)
Variance, not just average. The shape tells you more than the number.
Distraction patterns
What pulls you off-track and how often. Just a mirror.
Anchor consistency (last 30 days)
Last 30 days
Trends
30 / 60 / 90-day checkpoints
Metric
Day 0
Day 30
Day 60
Day 90
Sunday Karma-Yoga journal (30 min)
Bhagavad Gita 2.47 — "Your right is to action only, never to its fruits; do not let the fruits be your motive, nor let yourself be attached to inaction."
Past weekly reviews
This week (1–5)
Weeks 2–4
Months 2–3
Environment design — one-time setup
Distraction blocking — what this tracker can and can't do
This tracker can log when you slip into asmallworld / WhatsApp / LinkedIn etc. via the "Distraction +" button. It cannot block them — a webpage has no power to stop other apps.
For actual blocking, install one of these (one-time setup, then forget it):
Freedom (paid, cross-device) — blocks across phone, laptop, browser simultaneously.
Windows Focus Assist (built-in, Settings → System → Focus) — blocks notifications during scheduled hours.
Phone: iOS Screen Time / Android Digital Wellbeing — block apps after a daily limit.
ScreenZen (free, mobile) — adds friction before opening attention-grabbing apps.
What each Quick Log button is for
Mood + — current mood 1–10. Tap multiple times/day. Builds variance picture, not just average. Glucose + — capillary glucose mmol/L + context (fasting / pre-meal / post-meal / random). Critical for dose timing. Food + — what you ate + meal/snack tag. Builds eating-pattern picture. Drink + — water / tea / coffee / other + amount. Hydration matters esp. on dapagliflozin. Pee + — quick tap. Mark "night" if 11pm–6am — that's nocturia, useful for OSA + glucose-control picture. Medicine + — log diabetes meds taken (metformin, dapagliflozin, sitagliptin, simvastatin, others) — confirms adherence. Alcohol + — units added to today's running total. Distraction + — which app/site + minutes. Just a mirror; not a blocker. See "Distraction blocking" above. Log entry + — free-text + tag (Work / Kids / Marriage / Body / Meaning / General). Auto-pulls into BA notebook end-of-day.
Daily anchors — what each is for
Anchor walk: 20 min before noon, daylight. Pre-cardiac-clearance safe at conversational pace. Phone out of bedroom: breaks late-night seeking + improves sleep. Gita / Meditation 5 min: meaning anchor. Protein ~140g: muscle preservation. Resistance Programme A: 3×/week. No dating apps: severs the seeking loop. One work/sales action: one email, one call, one decision. No late-night cornflakes: removes the largest avoidable late-night glycaemic spike.
UK pathways and contacts
Croydon CAMHS (SLaM) — slam.nhs.uk/croydon-camhs The Lighthouse (UCLH) STARS — Mindworks Surrey NSPCC — 0808 800 5000 The Havens — 020 3299 6900 Mosac (non-abusing parents) Childline — 0800 1111 NHS Talking Therapies (Croydon) — IAPT self-referral Samaritans — 116 123 South Asian Therapists Directory Asian Family Counselling Service SMART Recovery UK Intus Healthcare — home sleep test Sleepstation Bodyscan UK — DEXA South Kensington MD / Medichecks — Lp(a) £52–95