One app that rewards your micro-habits: water, steps, sleep and more

Which micro-habits AHEALTH rewards

Here's how a common five-habit list of water, steps, sleep, meditation and journaling lines up with what AHEALTH rewards in the U.S.

• Water: yes. Log each glass of water you drink, up to a daily limit.
• Steps: yes. Your phone counts your steps, so you don't need a smartwatch or fitness tracker. You earn points as you walk, up to a daily limit, plus random bonus points along the way.
• Sleep: yes. Log your sleep and earn points.
• Meditation: partly. AHEALTH rewards breathing exercises as one of its quick daily habits. They're the closest match to a short meditation habit.
• Journaling: no. Journaling isn't a habit AHEALTH rewards. The app includes affirmations, but they're not the same as writing in a journal.

You can also earn points for logging meals, for logging a dose after you set medication reminders and for other quick habits, such as squats counted by your phone's motion sensor, push-ups, stair climbing, brisk walks and a daily health quiz. That makes meals an easy fifth habit if your journal lives somewhere else. Point amounts differ by habit and can change over time.

Cash or gift cards? How the rewards work

In the U.S., you redeem points in the app's Gift Shop. It offers email gift cards from more than 25 brands, including Amazon, Walmart, Target, Starbucks and Uber. Gift cards start at $5 for Amazon and Dunkin', and most other brands start at $10. They usually arrive by email within 1 to 3 days.

If you're hoping for cash, know this up front: some newer U.S. accounts may also see cash-out options, but not every account has them. What you see in your Gift Shop is what is available to your account.

Think of the rewards as a small bonus for habits you want to build anyway, not as income. AHEALTH is free to download and is supported by in-app advertising and partner offers, which fund the rewards users earn. See how AHEALTH rewards work for the details.

Why small habits stick, and how long it takes

A habit is something you do automatically when you meet a familiar cue, like buckling your seatbelt when you get in the car. Researchers who study habits describe a simple way to build one: repeat the same small action in the same situation until it becomes automatic.

In one study they describe, people repeated a healthy action once a day after a cue such as breakfast. On average, the habit kept getting stronger until it leveled off at about 66 days. Simple actions, such as drinking water, became automatic faster than harder ones, such as doing 50 sit-ups. And missing one day didn't seriously set people back.

That's the case for micro-habits. Each one is small enough to do every day, even on busy days.

The CDC gives similar advice for healthy changes: focus on two or three specific goals at a time, and reward your efforts along the way. Rewards help keep you motivated.

How to stack five micro-habits into one day

Habit stacking means tying a new habit to something you already do every day. Start with two or three of these, then add the rest once they feel easy.

1. When you wake up: log last night's sleep. It takes a few seconds and starts the day with points.
2. With each meal: drink a glass of water and log your meal. Pairing two habits with something you already do makes both easier to remember. See how meal rewards work.
3. After lunch: take a short walk. A 10-minute walk after a meal is an easy way to add steps. Keep your phone with you so they count.
4. Before bed: do a breathing exercise. A few minutes of slow, deep breathing is a simple way to wind down.
5. Right after that: write one line in a journal. AHEALTH doesn't reward journaling, so keep a notebook by your bed and stack it on the breathing exercise you just did.

Use the same cue every day. If you miss a day, start again at the next cue. If sleep and steps are your main goals, see one app that rewards both sleep and steps.

Where meditation and journaling fit

Breathing exercises are one of several relaxation techniques. According to the NIH's National Center for Complementary and Integrative Health (NCCIH), the goal of these techniques is to bring on the body's relaxation response: slower breathing, lower blood pressure and a feeling of calm. They're generally safe, most can be self-taught, and they may work best when practiced regularly.

The NCCIH also notes that there's limited evidence for specific health conditions, and relaxation techniques shouldn't replace medical care. If you're dealing with stress, anxiety or another health concern, talk with your doctor.

If you want longer meditation sessions or a guided journaling program, you can use a separate tool for those and keep AHEALTH for the daily habits it rewards. A paper notebook works fine for journaling.

Frequently asked questions

Related guides

• One app that rewards sleep and stepsWhy sleep and steps belong in the same app, how AHEALTH rewards both along with water and meals, and a simple daily routine that ties them together.
• Apps that reward meal loggingHow meal-logging rewards work in AHEALTH, why logging often matters more than logging perfectly, and simple ways to keep the habit going.
• Rewards for drinking waterHow water rewards work in AHEALTH, how much water adults need according to U.S. health agencies and simple ways to make the habit stick.

All AHEALTH guides