这份指南来自应用本身，和应用一样目前为英文版，这样每个按钮的名称都与屏幕上显示的完全一致。
The Goals tab keeps a small number of goals with a number, a date and a plan, shows each one's progress against the time that has passed, and flags the three ways goals drift. Every aspect tab opens the same goals through its own Goals button.
Start here
A handful of goals, each with a number, a date and an aspect.
Make a goal with a number and a date
New goal asks for the aspect, the metric, the target and the window. Three runs a week through March beats get fitter; do your best produced the worst results in four decades of studies, and a goal without a number cannot be monitored.
位置: Goals tab › header
Keep it to five or fewer
The tab flags more than five active goals because goals compete for attention. Park the ones you would not choose again; a parked goal keeps its record and can come back at a fresh start.
位置: Goals tab
Read the strip, then ask why
The line under the action row is one research-backed tip chosen for your own numbers. Tap Why to read the fuller finding, the studies behind it with links, and the reason this tip was picked today.
位置: Goals tab › guidance strip
Tune the strip to you
Settings under Why sets how often the tip changes (every visit, once a day, once a week), pins it to one theme, or turns it off for this tab alone.
位置: Goals tab › guidance strip › Why
Logging well
Progress comes from the aspect tabs; the plan lives on the goal.
Let the aspect tabs feed progress
A goal on minutes of exercise or nights of sleep fills itself from what you log on that tab. The progress bar is the record the monitoring studies found raises attainment; the aspect tab is where the entries go.
位置: The aspect tab › action row
Write the if-then plan on the goal
Give the goal its plan in the notes: when it is seven in the morning and I am in the kitchen, I put on my running shoes. Run the mental contrast first, the outcome, then the obstacle, then the plan for it.
位置: Goals tab › a goal
Turn the plan into a routine
Make a routine from a goal writes the plan as a checklist you can run with Play on the aspect tab, so the goal has a repeatable session behind it.
位置: Goals tab › a goal
Start against Log
Goals are reached on the aspect tabs; this tab shows the pace.
Start and Log on the aspect tab
This tab has no timer of its own. Start and Log on the tab the goal belongs to make the entries; the goal picks them up and moves its bar.
位置: The aspect tab › action row
Open the goals from any aspect
Every aspect tab's Goals button opens its own goals in a sheet with the same progress bars and a New goal prefilled for that aspect, so a goal can be checked without leaving the tab.
位置: Any aspect tab › action row
Goals and habits
When a goal should be a habit, and the fresh start.
Turn the daily ones into habits
A goal you would meet every day, ten minutes of practice or a walk, belongs on the Habits tab, where it is counted by completions and runs off a cue rather than a decision. Keep goals for the things with a number and a date.
位置: Habits tab
Use fresh starts to restart, not reward
A Monday, a new month or a birthday is when people are measurably more likely to begin. Restart a slipped goal on the next one, and frame progress as what you are becoming rather than credit earned, because feeling ahead licenses a lapse.
位置: Goals tab
Reading your numbers
Progress against elapsed time, the count of goals, and the ones with no number.
Read the bar against the window
Each goal shows progress beside how much of its window has passed. Behind the window is the signal to adjust the plan first and the ambition second; the strip reacts to goals running behind, to more than five active, and to goals with no target.
Review weekly
A weekly look on the same day, recording what happened and revising the plan, is the rhythm the feedback research supports. Goal pace in Statistics gives the daily rate each goal still needs.
位置: Functions › Analysis › Statistics
Look across tabs in Statistics
Statistics under Functions › Analysis puts each goal's pace beside every other aspect: What stands out lists the strongest links and drifts this period, Forecast says where the metric lands a week out at this pace, and Guidance names the aspect whose numbers are weakest.
位置: Functions › Analysis › Statistics
The agent and automations
What the agent can do with this tab, and what runs without you.
Ask the agent about this tab
Open the Agent under Functions › Analysis, or press the a key on the web, and ask in plain words: "Which goals are behind their window, and what daily rate would each need from today?". The agent reads this tab only while the Goals switch under May read is on, and the Context panel shows exactly what it was sent.
位置: Agent › Settings
Let it suggest, then decide
Anything the agent wants to add or change lands in Suggestions with an accept or reject on each item. Under Does on its own you can let a kind of change apply straight away; bulk edits always show a preview and keep an undo for a day.
位置: Agent › Settings
Put the routine on Autopilot
Autopilot runs the Morning plan, Evening tidy, Weekly review and Drift nudges while the app is open, each with its own time, instruction and Apply without asking switch; Add a job makes one of your own, such as a goals check every Sunday.
位置: Agent › Settings › In the background
Get the week by email
Email automations in Settings sends a weekly or daily digest with the strongest links, drifts and goal paces across every tab, and can alert you once when something is slipping or when this tab goes quiet for three days.
位置: Settings › Email automations