Habit Tracker & Goals - Sprout

Build better habits with Sprout, the daily habit tracker and routine planner designed to help you reach your goals. Track daily habits, build healthy routines, break bad habits, complete 21-day challenges, maintain streaks, and monitor your progress with habit statistics. Grow your virtual plant, set daily reminders, track personal goals, improve productivity with the Pomodoro focus timer, and become more consistent with a simple habit builder and self-improvement tracker.

Drink more water, wake up earlier, read every day, sleep better, move more or cut sugar: Sprout turns each goal into small daily habits, with reminders and progress you can see.

21-DAY AND 30-DAY CHALLENGES
• Guided challenges from 7 to 30 days, each with a tool built in:
– 30-Day Push-Ups: a test on day 1 sets your plan, then log sets
– Intermittent Fasting: a fasting timer with "kitchen closed" and "first meal"
– Move More: a walk timer that keeps running in your pocket
– Deep Focus: a focus timer with "park a distraction"
– Social Media Detox: a full break or a 30-minute limit, with your screen time before and after
– Mindful Minutes, Better Sleep, Bedtime Routine, 21-Day Reading, Alcohol-Free 21, No Added Sugar, Relationship Week and more
• Every day: your habit plus one small task, with a tip on why it works
• Skips are allowed, so one bad day doesn't end your challenge
• A free challenge every month, plus Happy Mornings and Hydration Week free

A HABIT TRACKER THAT FITS YOUR LIFE
• Daily habits, chosen weekdays, a few times a week or every N days
• Count it (8 glasses of water), time it (20 minutes of reading) or just check it off
• Habits done several times a day ("1 of 2")
• Morning, afternoon and evening sections for your daily routine
• Ready-made habit ideas and a two-minute quiz that builds your starter plan

PLAN YOUR DAY AND YOUR TO-DO LIST
• Your day as a timeline of habits, tasks and challenges, with free time and a live "now"
• A to-do list: tasks with or without a time, steps and an Inbox for later; running late? Push the rest of the day in one tap
• Plan with AI: type or speak your day or goal and get tasks and habits to add (Pro)

AI HABIT COACH (Pro)
• Chat about your habits, your routine or a tough week. It knows your numbers and can adjust a habit in one tap
• A weekly review of what worked

QUIT BAD HABITS
• Quit smoking, vaping, alcohol, sugar, junk food or doomscrolling
• A days clean counter, a daily slip limit, slips logged honestly
• A craving timer in the quit challenges for when the urge hits

STREAKS THAT FORGIVE
• A streak tracker with a plant that grows as your streak grows
• 1 free streak freeze a month for sick days and travel; unlimited with Pro
• Lighter week: ease a habit off for a few days and keep your streak
• A calendar for habits and moods; fill in a missed day anytime

REMINDERS AND WIDGETS
• Mark done or snooze right from the notification
• Smart timing suggests a better reminder time
• Home screen widgets: today's habits, your plant, your week (interactive with Pro)

STATS AND MOOD
• Weekly trends and completion rates, a simple mood tracker, records and a year in review
• Focus mode with a Pomodoro timer for any timed habit (Pro)

PRIVATE BY DESIGN
• No account and no ads
• Optional backup to your own Google Drive; export to CSV or JSON (Pro)
• In English, Deutsch, Español, Français, Italiano, Português, Türkçe, Bahasa Indonesia, 日本語 and 한국어

Free with up to 4 habits. Sprout Pro unlocks unlimited habits, every challenge, the AI coach and planner, unlimited streak freezes, interactive widgets and export.

Small steps, every day. Start your first habit today.

Questions or ideas? mounsifsaliha6@gmail.com

Recent changes:
What's new in 1.17
• My Goal plans from your target, shows when you'll get there, helps you catch up and has goal ideas.
• A new finish: sunrays, a gold trophy, confetti and stars.
• A trophy shelf with your best tries, recaps and trophies to share.
• Monthly badges are gold medals.
• New colorful, animated mood faces.
• Bug fixes.