# Small habits, every day. Set by you, ticked by your clients.

Trainaq’s habit coaching app lets you set water, steps, sleep and custom habits for each client on the days you choose. Clients tick them off on their Today screen with a daily reminder, build streaks, and you see their habit adherence over 7 and 28 days.

Where it works: Set habits in Trainaq Coach · iPhone and Android; Clients tick them in the free Trainaq app; Habit adherence on the web dashboard.

## What is Trainaq’s habit coaching app?

It is the habits part of Trainaq. You give each client daily habits like 8 glasses of water, 8,000 steps, 7.5 hours of sleep or one of your own, on chosen weekdays or a number of days a week. Clients tick them off in the free Trainaq app, and you see their adherence over 7 and 28 days.

- Habits are on every plan. Every plan starts with a 7-day free trial, and no card is needed.
- Water in glasses or ml, sleep in hours or minutes, custom in any unit
- Streak milestones at 7, 30 and 100 days
- Steps and sleep can fill in from Apple Health or Health Connect, on Pro and Studio

## Why do clients drop the basics between check-ins?

Because nobody checks them day to day. Water, steps and sleep get a mention in the first call, then live in a notes app the client forgets. When each habit sits on the client’s home screen with a reminder and a streak, it is easier to keep, and you can see which ones slip.

- **Advice gets forgotten.** “Drink more water” from Monday’s call is gone by Wednesday.
- **No way to check.** You hear about sleep and steps only when the client remembers to mention them.
- **One target doesn’t fit all.** A desk worker and a nurse need different step targets, on different days.

## How do you set up habits for a client?

Open the client in Trainaq Coach, add a habit from a preset or write your own, set its target and the days it counts, and save. It shows on the client’s Today screen on those days. They tick it off or enter a value, and their streaks and your adherence numbers update as they go.

### 1. Pick a habit

Start from a preset for water, steps or sleep, or write a custom habit with its own name, target and unit.

- Water: 8 glasses to start, counted in glasses or ml
- Steps: 8,000 to start
- Sleep: 7.5 hours to start, in hours or minutes
- Custom: “10 minutes of mobility”, “5 servings of vegetables”, anything

### 2. Choose the days

Make it daily on the weekdays you pick, such as Monday to Friday, or a number of days a week, such as 3, on whichever days suit the client.

- Change the target as the client improves
- Pause a habit and resume it later; what they logged stays
- Each client has their own list

### 3. Clients tick it off

Habits sit on the client’s Today screen as tiles. A tap adds a glass of water or ticks a once-a-day habit; steps, sleep and other amounts open a short form. A met target turns teal.

- One reminder a day, at a time the client picks
- Values save offline and sync later
- Steps and sleep can fill in from the phone’s health app
- Screen: Trainaq client app: the Today screen with calories left, protein, carbs and fat against targets, today's workout and the day's habits

### 4. Streaks and adherence

Clients see their current and best streaks for workouts, habits and logging, with a celebration at 7, 30 and 100 days. You see habit adherence over the last 7 and 28 days on their progress page.

- This week’s ticks for each habit in Trainaq Coach
- A paused habit stops counting towards the streak
- Adherence on the web dashboard too
- Screen: Trainaq client app: today's workout, the day's habits and streaks of 17 days of workouts, 21 days of habits and 35 days of logging
- Screen: Trainaq Coach app: a client's progress, with workout, habit and food-log adherence over 7 and 28 days, a weight trend from 86.4 to 81.6 kg and body measurements

## What can you track with habits in Trainaq?

Water, steps, sleep and any habit you can count or tick, on the days that suit each client. Clients log them from their Today screen with one tap or a short form, get one reminder a day, and keep streaks. You see adherence over 7 and 28 days, and steps and sleep can sync from the phone.

- **Water.** In glasses or ml; one tap adds a glass or 250 ml.
- **Steps.** A daily step target, typed in by the client or synced.
- **Sleep.** A target in hours or minutes, entered as hours and minutes.
- **Custom habits.** Your own name, target and unit, ticked once or counted.
- **Chosen weekdays.** Daily habits that count only on the days you pick.
- **Times a week.** From once to seven times a week, on any days.
- **Pause and resume.** Take a habit off Today for a while; the history stays.
- **Daily reminder.** One push at the client’s chosen time, only when habits are left.
- **Streaks.** Current and best, for workouts, habits and logging.
- **Milestones.** Celebrated in the app at 7, 30 and 100 days.
- **Adherence.** Habit days met over the last 7 and 28 days, for you.
- **Synced from health apps.** Steps and sleep habits fill in from Apple Health or Health Connect, never over a value typed by hand. Pro and Studio.

badges, leaderboards or group challenges, giving one habit to many clients at once, or setting habits on the web dashboard. Set them in Trainaq Coach, client by client.

## How do coaches use habits with their clients?

Online coaches turn the basics into daily targets they can see. Personal trainers give clients something to do on the days between sessions. Nutritionists track water and the food habits behind the meal plan, and yoga teachers set a daily practice. Clients tick every habit in the same free app.

### Online coaches: The basics, visible every day

Set water, steps and sleep for every new client, then add the one habit that matters most for them. Their adherence sits next to their workouts and food log on the progress page.

- Habit adherence over 7 and 28 days
- Streaks and milestones in the client app
- Steps and sleep synced from the phone

[Trainaq for online coaches](https://trainaq.com/for/online-coaches)

### Personal trainers: Something for the days in between

Clients see you two or three times a week. A step target and a mobility habit on the other days keep them moving, and you can see on your next session whether they did.

- Habits on chosen weekdays only
- A reminder at the time they pick
- This week’s ticks in Trainaq Coach

[Trainaq Coach, the app](https://trainaq.com/products/coach-app)

### Nutritionists: Habits behind the meal plan

Water, fruit and vegetable servings, or a walk after dinner: custom habits track the behaviours a meal plan depends on, next to the client’s food log and targets.

- Custom habits in any unit
- Water in glasses or ml
- Food log adherence alongside

[Nutrition coaching](https://trainaq.com/features/nutrition)

### Yoga and Pilates: A daily practice

Set “15 minutes of practice” or a breathing habit on the days members aren’t in class, and see who keeps it up between sessions.

- Custom habits counted in minutes
- Sleep tracked in hours
- Streak milestones at 7, 30 and 100 days

[Trainaq for yoga and Pilates studios](https://trainaq.com/for/yoga-pilates-studios)

## How do habit reminders work?

Each client gets one push a day at a time they choose in More → Notifications, 8 pm unless they change it. It comes only on days with habits still open and says how many are left, so a client who has ticked everything isn’t nagged. Clients can switch habit reminders off, and quiet hours delay them.

- Skipped on days when every habit is already ticked
- “2 habits left to tick off today”, never a long message
- Habit reminders are one switch among the client’s notification settings

[All reminders Trainaq sends](https://trainaq.com/features/reminders)

## FAQ

### What habits can I set for clients?

Water in glasses or ml, steps, sleep in hours or minutes, and custom habits with your own name, target and unit, such as minutes of mobility or servings of vegetables. Each client has their own list, and you can change a target or pause a habit at any time without losing what they logged.

### Can a habit count only on some days?

Yes. Make a habit daily on the weekdays you pick, such as Monday to Friday, or set a number of days a week, from one to seven, on whichever days the client chooses. Adherence counts only the days a habit is due, so a rest day never breaks it.

### Do steps and sleep sync from the phone?

Yes, once the client connects Apple Health on iPhone or Health Connect on Android, which is on Pro and Studio. Synced steps and sleep fill in their habits for each day, and a value the client typed by hand is never overwritten. Without it, clients type the numbers in.

### Do clients get reminded about their habits?

Yes, once a day at a time each client picks in the Trainaq app, 8 pm unless they change it. The push says how many habits are left and only comes when some are still open. Clients can turn habit reminders off, and quiet hours hold them back.

### Are there badges or rewards?

There are no badges. Clients see their current and best streaks for workouts, habits and food logging on their Today screen, and the app celebrates when a streak reaches 7, 30 and 100 days. Workout and habit streaks skip days with nothing due, so a planned rest day doesn’t end one.

### Can I see whether a client keeps their habits?

Yes. Each client’s progress page shows habit adherence over the last 7 and 28 days, next to workouts and food logging, in Trainaq Coach and on the web dashboard. In Trainaq Coach you also see this week’s ticks for every habit on the client’s food page.

### Which plans include habits?

Habits, streaks and habit reminders are on every plan, together with workouts and nutrition tracking in the free client app. Syncing steps and sleep from health apps depends on the plan. Every plan starts with a 7-day free trial, and no card is needed.

## Related

- [Progress tracking](https://trainaq.com/features/progress-tracking): Adherence, weight, PRs and health data
- [Nutrition](https://trainaq.com/features/nutrition): Targets, meal plans and food logs
- [Reminders](https://trainaq.com/features/reminders): Every push Trainaq sends, and when
- [Integrations](https://trainaq.com/integrations): Apple Health and Health Connect

Source: https://trainaq.com/features/habits