Sleep is the lever
Maternal-mental-health studies consistently rank sleep duration above any other variable for next-day mood. Seven hours is the floor; eight is better. Naps count toward the total.
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Self-Care Habit Tracker
Six habits a day. No account, no upsell, no syncing. Tap a habit when you do it; we keep your last seven days in your browser so you can see the rhythm without giving us anything.
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Today · Tuesday, Jun 2
Six habits, one quiet day.
Last 7 days · 6 habits
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Why these six · The research
Movement, not exercise
A 20-minute walk raises BDNF and serotonin enough to register in next-day mood scores. You do not need a gym, a routine, or athleisure. You need shoes and a door.
Mindfulness in 5 minutes
Five minutes of breath-focused attention reduces cortisol measurably. Anything works, prayer, journaling, breathwork, even five minutes of staring out the window without your phone.
Frequently asked questions
How does the habit tracker save my data?
Everything is saved to your browser's localStorage on your device. Nothing is uploaded to a server, no account is needed, and we cannot see your data. If you clear your browser cache or switch devices, your history clears with it.
Why these six habits specifically?
These are the habits with the strongest peer-reviewed evidence for daily mood and energy in maternal-mental-health research: sleep duration, hydration, daily movement, mindfulness practice, screen breaks, and vegetable intake. They are also the most realistic for a parent with limited time.
What if I miss a day?
Your streak resets, but the 7-day completion rate keeps rolling. Research on habit formation (Phillippa Lally, UCL, 2009) suggests one missed day does not break habit formation, only repeated misses do. Skip a day, restart tomorrow.
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Not in this version. The fixed habit list is intentional, research shows that customizable habit trackers have lower long-term adherence than prescribed ones. If you want a different set, save the page and come back; we may add custom habits in a future update.
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