If/Then Habits vs WindDown Bedtime Ritual

Most habit apps ask you to track. If/Then asks you to rehearse. You know what you want to do. At 11pm you reach for your phone anyway. If/Then works on that moment. THE METHOD An implementation intention is a plan shaped like "if X, then I will Y." Gollwitzer and Sheeran reviewed 94 studies in 2006 and found that writing out the when, where, and how of a behavior produced a medium-to-large improvement in follow-through. If/Then builds the whole app around that one mechanism. HOW IT WORKS - Write the rule. Pair a cue you already hit ("if I feel bored at my desk") with a response you can picture ("then I stand up and stretch for one minute"). - Rehearse each morning. Run the plan in your head before the cue arrives, so the response feels familiar when the real moment shows up. - Check in each evening. Say whether you followed through. If you didn't, reword the rule, rehearse it again, or retire it. - Watch it compound. Your plans climb mastery tiers as the evidence builds. - Get reminders written from your own wording, not a generic "don't forget." WHO IT'S FOR You have a habit you have tried and dropped: your phone in bed, the workouts you skip, the procrastination that starts at 10pm, the way you snap at people when you are stressed. If/Then targets the moment the habit fires rather than the goal behind it. If you have read about implementation intentions and wanted an app built around them, you have found it. MEMBERSHIP 7-day free trial, then $6.99/month or $39.99/year. Apple charges your Apple ID at confirmation of purchase. Your subscription renews on its own unless you turn off auto-renew at least 24 hours before the current period ends. Manage or cancel in Settings > Subscriptions. Privacy Policy: https://gist.githubusercontent.com/SeanMc100/bdbb692e67f6ceeaa01c2b955869c50c/raw/6c89e663db9981d985e00518d545abf66b544081/gistfile1.txt Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

WindDown is a bedtime routine you actually follow. Build a wind-down checklist with real times, get gentle screens-off and lights-down nudges, rate your sleep in the morning, and watch WindDown tie the two together: the nights you follow your routine against the nights you skip it. A ROUTINE WITH TIMES, NOT JUST A LIST Start from a built-in routine (Wind-down basics, Screen-free evening, Deep rest) or build your own from a library of 18 real steps, each with a reason and a suggested time. WindDown clocks every step off your bedtime, so screens off at 10:15, lights down at 10:20, a few pages at 10:40. Reorder, edit, or write your own. SCREENS-OFF AND LIGHTS-DOWN REMINDERS Flag any step as a reminder and WindDown nudges you at its time, every evening. The screens-off and lights-down steps come ready to remind, because those are the two that decide the night. A MORNING CHECK-IN THAT ADDS UP Rate how you slept, log the hours, add a note. It takes ten seconds and it is the other half of the story. SEE HOW YOUR ROUTINE SHAPES YOUR SLEEP This is the part a notes app cannot do. WindDown compares the nights you followed your routine against the nights you did not, and tells you the difference: "Follow the routine and you rate sleep 3.8, versus 2.8 on off nights." It reads the link between routine adherence and sleep quality from your own nights, and charts both over the last three weeks. STREAKS WITH GRACE NIGHTS Keep a streak going for following your wind-down, with room to breathe: a couple of off nights spend a grace night before the streak resets, so one late evening does not undo a month. A WEEKLY SLEEP REPORT Every week rolls up into a report: nights logged, average quality, average adherence, time asleep, your best night, and a night-by-night breakdown. Export it as a clean PDF whenever you want it, or keep it in your archive. ON EVERY SCREEN YOU OWN WindDown syncs across iPhone, iPad, and Mac with iCloud. No account, no tracking. Everything lives on your device and in your private iCloud. FREE VS PRO Free includes one routine and 14 nights of history with every tool: the timed checklist, reminders, the morning check-in, the adherence-vs-quality insight, and streaks. WindDown Pro unlocks unlimited night history, extra routines, and the weekly PDF report. WindDown is a wellness and routine tool for your own records, not medical advice. If sleep problems last, talk to a healthcare professional. SUBSCRIPTION DETAILS WindDown Pro is available as a monthly subscription ($2.99 USD per month) or a yearly subscription ($19.99 USD per year); a one-time Lifetime unlock ($49.99 USD) is also offered. Payment is charged to your Apple ID account at confirmation of purchase. Subscriptions renew automatically unless auto-renew is turned off at least 24 hours before the end of the current period, and your account is charged for renewal within 24 hours before the period ends. Manage or cancel anytime in Settings > Apple Account > Subscriptions. Terms of Use (Apple Standard EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://ino50-forms.admin-cloudflare-fa0.workers.dev/a/winddown/privacy