Habit Tracker
Five daily habits, each tied to a specific deep-dive on this site. No account, no calorie counting, no streak-shaming — check off what you actually did, and the tool tracks the pattern for you.
Your data never leaves your device. Everything here is stored in your browser’s local storage — no account, no server, nothing sent anywhere. Clear your browser data and the tracker resets. That’s the whole privacy model.
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Why these five habits
- Hit your protein target. Why this: satiety and muscle protein synthesis both track total daily protein.Read the deep-dive →
- Drink water before your first coffee. Why this: overnight fluid losses are real, even if the "8 glasses" number is not.Read the deep-dive →
- No caffeine after 2pm. Why this: caffeine’s ~5-hour half-life means a 3pm coffee is still active at bedtime.Read the deep-dive →
- Get 5+ plant varieties today. Why this: fibre diversity, not just fibre quantity, is what the gut-microbiome research tracks.Read the deep-dive →
- A real break away from the screen at lunch. Why this: sustained attention research shows performance drops without a true rest period.Read the deep-dive →
Not medical advice — general information based on published research.Full disclaimer →
Related on thesmartplate.org
How Much Protein Do You Actually Need?
Not the 25g-every-three-hours number the supplement industry sells you — here's what the dose-response trials actually show.
How Much Water Should You Actually Drink?
The 'eight glasses a day' rule has no real origin in the physiology literature. Here's what actually determines your water needs.
Does Caffeine Affect Sleep? The Half-Life Problem
Caffeine's half-life is longer than most people plan around — here's the trial that measured a 6pm coffee's effect on sleep at midnight.