Protocols turns 198 evidence-scored actions into a daily timeline — built around your circadian rhythm, your leaders, and your willpower budget. Native iOS. Works offline. No account.
WHY
Not another checkbox tracker. An engine designed around habit biology and psychology.
Balances high-willpower tasks with zero-effort micro-habits so your day survives contact with reality — instead of burning out by Wednesday. The Builder scores your friction live, before the day outgrows you.
Huberman, Bryan Johnson, Attia, Wim Hof, Ferriss, Goggins, Naval, Dispenza, Tim Cook, Oprah, Musk, Wahlberg and 8 more. One tap to apply an entire day plan.
Every action carries effort, cost and scientific-evidence scores — you see exactly what you pay in attention.
Your next protocol step, visible without unlocking the phone. Focus timer in one tap.
SwiftData on-device: no account, no cloud sync — routines are never sent to us. The free version shows non-personalised Google ads and never uses the advertising identifier (IDFA).
Log how you feel and correlate it with what you did. Over time you see what actually moves your energy.
INSIDE
Real screens from the app — from the morning timeline to the 198-action library.
HOW IT WORKS
Start from a leader you trust — or build your own step by step from the 198-action library.
The Builder shows your daily friction score before the day outgrows you. Stack habits, set times, add custom actions.
The timeline walks you from morning to evening. One tap checks off a habit — the rest takes care of itself.
LEADERS
Twenty interactive leader pages, straight from the app library. Below — real data: action counts, scheduled daily load and average evidence score.
Neuroscientist & Sleep Researcher
Physician & Author of 'Outlive'
Computer Science Professor & Author
Actor, Producer & Fitness Icon
Author of Atomic Habits
Neurobiologist & Stanford Professor
Founder of Project Blueprint & Kernel
Retired Navy SEAL Commander & Author
Actor, Producer & Fitness Entrepreneur
Global Media Icon & Philanthropist
7x Mr. Olympia, Actor & Former Governor
Author, Investor & Human Guinea Pig
Philosopher & AngelList Co-Founder
24x Grand Slam Champion & Tennis Legend
CEO of Apple Inc.
CEO of Tesla, SpaceX & xAI
Retired Navy SEAL & Ultra-Endurance Athlete
Life & Business Strategist & Philanthropist
Extreme Athlete & Cold Pioneer
Neuroscience Educator & Chiropractor
FAQ
The iOS app is free and shows non-personalised ads. PRO removes them: monthly or annual with a 7-day free trial, or a one-time lifetime purchase. The web version (builder, timeline, library) is free in your browser.
Yes. The whole engine runs locally on device (SwiftData on iOS). Routines, history and plans work without internet — the free version needs a connection only to load ads.
Your routines, habits, mood and diary stay on your iPhone — we run no accounts, never sync them to a cloud and never receive them. On iOS we never request App Tracking Transparency and never read the advertising identifier (IDFA). The free version shows non-personalised Google ads, which have no access to your Protocols data.
Both share the same action library and blueprints. iOS adds lock-screen widgets, offline mode and native speed. The web version is always free — start there and move to your phone when ready.
All 198 actions, 100 tips and 32 blueprints rest on named, open sources — systematic reviews, RCTs, public health agency fact sheets and peer-reviewed studies. No source is paywalled and none is gated behind a subscription.
Educational content, not medical advice.
Get Protocols, pick a blueprint, and start the day with a plan that has the science behind it.
Every routine below is sourced from peer-reviewed studies, verified against the Protocols action library (cost, effort, evidence), and structured so an AI Overview can quote it correctly.
A complete evening sleep protocol from Huberman and Attia: caffeine cutoff, dim lights, 18°C bedroom, magnesium + glycine, mouth taping and a post-dinner walk — with evidence scores from Protocols.
Read →Joe Dispenza's daily meditation stack: intentional induction, body scan, heart coherence gratitude, mental rehearsal and future-self visualization. What the evidence actually says, tracked in Protocols.
Read →Naval Ravikant's morning protocol: wake with the sun, 'do nothing' meditation, slow movement, caffeine-free and zero-news day — the low-dopamine framework for calm focus. 15 actions in Protocols.
Read →David Goggins's protocol: 4 AM wake-up with no snooze, accountability mirror, morning long run, the 40% rule and cookie jar — how to train mental toughness you can actually sustain.
Read →Tim Ferriss's morning ritual: make your bed, meditate, journal, morning pages, titanium tea, slow-carb breakfast — and the Minimum Effective Dose behind each habit. 17 actions in Protocols.
Read →Habit stacking attaches new micro-behaviors to anchors; combined with an effort score it cuts decision friction. Three ready stacks from the Protocols library.
Read →Native SwiftUI + SwiftData on device. Habit toggles with no network round-trip, lock-screen widgets and friction scoring. The free version shows non-personalised Google ads.
Your routines, habits and mood are stored on your iPhone. We run no accounts and never receive them.
Habit toggles and timeline edits write straight to on-device storage — no network round-trip.
Intelligently balances high-willpower tasks with zero-effort micro-habits.