Protocols
Pick a goal. Pick a timeframe.
48 plans written the way a good coach would write them: specific, honest about what they cost, and forgiving about the days you miss.
Movement
5 protocols 8 weeks Run a 5k 3 sessions a week, 20–35 minutes each 3 months Run a 5k 3 sessions a week, 25–40 minutes each 30 days Walk 10,000 steps a day 20–70 minutes of walking a day, mostly in pieces 30 days Start morning walks 10–30 minutes before the day starts 3 months Run a 10k 3 runs a week, one of them long
Strength & mobility
9 protocols 8 weeks Do your first pull-up 3 sessions a week, 15–25 minutes 3 months Do your first pull-up 3 sessions a week, 20–30 minutes 30 days Do 20 push-ups in a row 5 short sessions a week, 8–12 minutes 8 weeks Do 20 push-ups in a row 3 sessions a week, 15–20 minutes 30 days Hold a 2-minute plank 5 days a week, 6–10 minutes 30 days Touch your toes 10 minutes a day, most days 8 weeks Touch your toes 4–5 sessions a week, 12–15 minutes 30 days Fix your desk posture 10 minutes a day, plus a one-off setup change 8 weeks Fix your desk posture 4 sessions a week, 15 minutes, plus daily break timers
Calm
9 protocols 30 days Meditate daily 10 minutes a day, most days 3 months Meditate daily 10–25 minutes a day, six days a week 30 days Journal daily 5–10 minutes a day 8 weeks Journal daily 10 minutes most nights, 20 minutes on Sundays 30 days Start a gratitude practice 3 minutes a night 8 weeks Take one real day off a week One protected day a week, plus 20 minutes of planning 30 days Calm down faster under stress 5 minutes of practice a day, plus in-the-moment reps 8 weeks Calm down faster under stress 5–10 minutes a day, plus a weekly review 30 days Get outside every day 15–30 minutes outdoors a day, 5 minutes minimum
Sleep & energy
8 protocols 30 days Get to sleep by 11pm one 15-minute shift a week, plus a 30-minute wind-down 8 weeks Get to sleep by 11pm one 15-minute shift a week, plus a fixed wake time 30 days Wake up at 6am one 15-minute shift a week, at both ends of the night 8 weeks Wake up at 6am one 15-minute shift a week, plus ten minutes of morning light 30 days Cut evening caffeine one cutoff shift a week, plus a replacement drink 30 days Keep your phone out of bed one charger move, one alarm clock, one thing to read 8 weeks Keep your phone out of bed one small change a week, ending with the phone in another room 30 days Drink more water four anchored glasses a day, front-loaded before 6pm
Focus
8 protocols 30 days Quit doomscrolling three settings changes and one two-minute check each evening 8 weeks Quit doomscrolling one habit change a week, nothing all at once 30 days Cut social media to 30 minutes a day one fixed window a day and a weekly settings tidy 30 days Protect a deep work hour every morning one 60-minute block a day and a two-minute plan the night before 8 weeks Protect a deep work hour every morning a daily focus block starting at 25 minutes and growing to 60 30 days Have phone-free evenings one drawer, one cut-off time, and something to do with your hands 8 weeks Have phone-free evenings a cut-off that moves 30 minutes earlier every fortnight 30 days Clear your inbox every day two 20-minute processing windows a day
Learning
9 protocols 8 weeks Learn Spanish basics 25 minutes a day, 6 days a week 3 months Learn Spanish basics 20 minutes a day, plus one 30-minute conversation a week 30 days Read every day 10 pages a night, roughly 15 minutes 3 months Read 12 books 45–60 minutes a day, every day 30 days Learn guitar basics 15 minutes a day, 6 days a week 3 months Learn guitar basics 20 minutes a day, 6 days a week 30 days Write 500 words a day 40 minutes a day, every day 8 weeks Write 500 words a day 40 minutes a day, 6 days a week 8 weeks Learn to cook 10 meals 3 cooking sessions a week, 30–45 minutes each
Early access
None of these quite fit?
That's the point of the app. Tell Mosey the goal in your own words and it will write the protocol around your week.