1% Method vs Resist

1% Method: Kill Bad Habits You don't have a fitness problem. You have a habit problem. Years of sitting, snacking, skipping movement, and poor sleep don't break you overnight. They compound. Slowly. Silently. Until one day you realize you're tired all the time, your back hurts, and you can't remember the last time you felt strong. The fitness industry sells you 30-day transformations and miracle routines. They don't work. Research proves it: 80% of health app users disengage within weeks. 50% are gone by month two. 1% Method is different. It's built on 17 peer-reviewed studies in behavioral science — not marketing hype. THE SCIENCE OF REAL CHANGE • Start with 2-3 habits, not 10. Beginners who start small succeed at 2-5x the rate (Stanford BJ Fogg Lab) • Habits take 66 days to automate, not 21 (Lally et al., European Journal of Social Psychology) • Event-based cues ("after my morning coffee") outperform time-based alarms by 2x (Stawarz et al., CHI 2015) • Progressive introduction beats simultaneous goals every time (Ordonez et al., Harvard Business School) HOW IT WORKS 1. Tell the AI coach about your life — work schedule, goals, struggles, environment 2. Get a personalized plan with science-backed habit replacements 3. Start with just 2-3 habits. Master them first. 4. The app watches your consistency. Hit 80% for 14 days? It unlocks the next habit. 5. Struggling? It automatically scales back. No guilt. No failure. Just adjustment. YOUR AI DRILL SERGEANT This isn't a passive tracker with checkboxes. Your AI coach: • Builds your plan around YOUR life, not a generic template • Modifies habits through natural conversation — "swap my evening walk for yoga" • Uses a 5-stage notification escalation — from gentle reminders to drill sergeant mode • Speaks 4 languages (English, German, French, Italian) • Learns your patterns and adapts over time PROGRESSIVE HABIT SYSTEM The app governs your enthusiasm so you don't burn out: • New habits unlock only when you've proven consistency • Auto-scales back if you're overwhelmed — no shame, just science • "Just Show Up" mode when life gets hard: one habit, one win, rebuild from there • Tracks your progression from Recruit → Private → Corporal → Sergeant → Commander FEATURES • AI-powered personalized coaching (Claude AI) • Science-backed progressive habit introduction • 5-stage smart notification escalation • Voice input — talk to your coach naturally • Hydration tracking with smart reminders • Streak tracking with insurance days • Achievement badges and progression ranks • iCloud backup — switch devices seamlessly • No ads. No data selling. Ever. WHO IS THIS FOR? Everyone who's tried to change and failed. Office workers chained to desks. Parents who lost their routine. Students pulling all-nighters. Anyone whose environment slowly built habits that don't serve them anymore. You don't need another workout app. You need a system that meets you where you are and builds you up — 1% at a time. The compound effect works both ways. Bad habits got you here. Good habits get you out. Start today. Start small. Start winning.

Resist counts the cravings you survive, not the days you go without. One bad night doesn't erase a month of work. Most quit apps put a streak on the home screen. Relapse once and it drops to zero, as if the weeks before it never happened. Resist keeps a different number: every craving you sat through and came out the other side of. That number never resets — not for a relapse, not for anything. Use it to step away from smoking, drinking, or gambling. When a craving hits, you open the app and breathe through it with your own reasons in front of you. Everything you log stays on your iPhone. HOW IT WORKS Pick what you're stepping away from smoking, alcohol, or gambling and when you stopped. When a craving arrives, tap "I'm having a craving." Breathe through a guided session while the timer runs and your own reason is quoted back to you. Mark how it went: you made it through, or you gave in. Either way it's logged, without judgement. Over time, your resisted count, your patterns and your recovery timeline build up. KEY FEATURES • A lifetime craving count that never resets, relapse or not • Guided box-breathing sessions with a live timer and haptic pacing • Your own written reasons shown to you mid-craving, when you actually need them • Craving log with intensity, trigger and notes — resisted or not • Insights: craving heatmap by day and hour, most common triggers, average intensity, six-week trend • Recovery timeline with real, habit-specific milestones — heart rate, carbon monoxide, lung function, liver, sleep • Money saved and time recovered, with three-month and one-year projections • Relapse logging that restarts the clock and leaves your count alone • Switch between smoking, alcohol and gambling without losing progress • Quit goals — 30, 90, 180, 365 days, or your own • Optional daily check-in and milestone notifications, never streak nagging • Export everything you've logged as a CSV PRIVACY FIRST • No account, no sign-in, no servers • Everything you log is stored on this device only • No analytics, no tracking, no third-party SDKs • Deleting the app deletes all of it IMPORTANT Resist is a wellness and lifestyle app. It is not a medical device and does not diagnose, treat, cure, or prevent any condition, including nicotine, alcohol, or gambling dependence. Alcohol withdrawal in particular can be dangerous and sometimes needs medical supervision. If you are stopping heavy drinking, or you are worried about your health, please speak to a qualified healthcare professional. SUBSCRIPTION Resist Pro — $2.99 / month, auto-renewing. What Resist Pro unlocks: Guided craving sessions - breathing, timer, and your reasons in front of you Free, with or without a subscription: • Your full history, insights, heatmap and trends • Recovery timeline, money saved and time recovered • Relapse logging, quit goals, notifications and CSV export New users receive 3 days of full access on first install, no payment required. After that, an active subscription is required to start a guided craving session. Everything else in the app keeps working, and your count stays exactly where it is. The paywall is shown in-app and can always be dismissed. Subscription details: • Length: 1 month, auto-renewing • Price: $2.99 / month (local equivalent shown on the subscription screen) • Payment is charged to your Apple ID at confirmation of purchase • The subscription renews automatically unless canceled at least 24 hours before the end of the current period • You can manage or cancel your subscription anytime in your Apple ID account settings on the App Store Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://skilja95.github.io/resist-privacy/