Kairis: Circadian Protocols

Build a daily routine around your body's rhythm. Kairis brings sleep, focus, mindfulness and recovery together in protocols you can create, follow and share.

A protocol turns an intention into a practical plan: what to do, when to do it and how to repeat it. Plan outdoor light after waking, a focused work session during the day, or meditation before bed. Keep your daily steps together, with timing that fits your life.

CREATE YOUR PROTOCOLS

Build a protocol from scratch or customize a copy of a built-in or community protocol. Combine steps for light exposure, sleep, exercise, meals, supplements, breathwork, meditation, Yoga Nidra, journaling and more. Configure each step with the available durations, parameters and notes.

SCHEDULE AROUND YOUR DAY

Choose a time of day or connect steps to wake time, bedtime, sunrise, sunset or modeled circadian events. Arrange steps before or after one another, set recurring schedules and enable reminders. Make room for both structured sessions and activities you can complete within a flexible window.

KNOW WHAT'S NEXT

See your scheduled protocol steps in Today. Follow your plan, mark steps complete and skip activities when your day changes. Keep your own protocols organized and return to the routines you want to repeat.

DISCOVER AND SHARE

Explore built-in protocols and browse creations from the Kairis community. Save protocols to your collection and adapt copies to suit your needs. Share your own creations with a link or code, or publish them for others to discover.

UNDERSTAND YOUR CIRCADIAN RHYTHM

Explore the Circadian Clock for a visual guide to modeled daily patterns in alertness, performance and rest. Use your sleep schedule to put those patterns in context, and keep your clock close with Home Screen widgets.

MAKE SPACE FOR MINDFULNESS

Practice configurable breathwork, including box breathing, physiological sigh and 4-7-8 breathing. Explore meditation, Yoga Nidra for non-sleep deep rest (NSDR), and journaling. Personalize sessions with ambient sounds, binaural beats and gongs.

CONNECT WITH APPLE HEALTH

With your permission, import sleep, workouts and time in daylight from Apple Health. Use sleep data to personalize your Circadian Clock and bring supported activity data into your daily tracking. You can also save completed breathing, meditation and yoga nidra sessions as mindful minutes, and manually logged cardio and resistance exercise as workouts in Apple Health. You choose which features to enable.

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Your routines. Your rhythm. Your protocols for life.

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