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What Comes Next logo What Comes Next

Day in the Life — Your habit map, built for real life.

A personalized, coach‑powered plan that translates your habits into a simple daily flow—hydration, movement, meals, and recovery—so you can act without overthinking.

Request a Quote Work with a Coach

No chatbots. No hype. Just plans that fit your life.

What you get

Delivered as a clean, printable PDF and mobile‑friendly view.

Plan essentials

  • Daily timeline with anchors you can actually keep
  • Hydration targets and reminders that follow your day
  • Movement “snacks” (2–5 minutes) to stay active
  • Meal rhythm + simple snack matrix (protein‑forward)
  • Sleep wind‑down cues and morning reset

Plus

  • Coach’s notes with 2–3 behavior nudges
  • Grocery quick list (swaps + staples)
  • Travel/meetings adaptations
  • Printable one‑pager summary

How it’s made

Quick‑Start (Point‑in‑Time)

Built from your intake snapshot. Great for getting started fast.

  • You share goals, schedule, constraints
  • We craft a plan that fits your day
  • No delivery ETA promised (manual build while we automate)

Coach‑Linked (Longitudinal)

Built from your Spark patterns + coach context. Best results.

  • Real behavior data over time → better fit
  • Coach adjusts the plan as you go
  • Privacy‑first: your data stays yours

Sample gallery

Persona: Busy 40+ professional

Daily Timeline Sample
Wake → Hydrate → 10‑min walk → Protein breakfast Meetings block: stand every 30 min; water sip every 20–30 min Lunch: protein + veg; afternoon movement snack Wind‑down: lights dim, screens off, stretch, journal
Anchored flow with hydration, movement, meals, and wind‑down.
Hydration Targets Sample
AM Midday PM Eve
Segmented water goals that follow your schedule.
Movement Snacks Sample
Every 30–60 min: stand, roll shoulders, neck circles 2–5 min choices: wall pushups · air squats · brisk stairs
Short bouts to break up sitting and keep joints happy.
Snack Matrix Sample
Greek yogurt + berries Hummus + carrots Protein shake Apple + nut butter Tuna + crackers Cheese + grapes Eggs + salsa Edamame bowl Trail mix
Simple protein‑forward snack ideas in a 3×3 grid.
Sleep Anchors Sample
Dim lights · screens off · stretch 5 min · journal 3 lines · breathe 4‑7‑8
Wind‑down sequence with actionable cues.
Coach’s Notes Sample
Nudge: keep a water bottle visible during calls Watch‑out: afternoon slump → take a 5‑min walk first Win: 3 days in a row hitting hydration target
Three short notes: a nudge, a watch‑out, and a win.

Why this works

Built from behavior

Plans align to how you already live—so change feels doable.

Coach‑powered

Humans lead. Tech stays quiet in the background.

Privacy‑first

Local‑first architecture. Your data stays yours.

The loop

Behavior → Insight → Plan → Behavior. Over time, the map adapts with you.

What it’s not

  • Not medical advice or therapy
  • Not a chatbot trying to replace your coach
  • Not generic templates—your plan fits your day
  • Not surveillance—we keep it local‑first

Ready for your first map?

Tell us about your day and goals. We’ll tailor a Day in the Life that fits how you actually live.

Request a Quote Work with a Coach

FAQ

What’s included?

A personalized habit map: daily timeline, hydration targets, movement snacks, snack matrix, sleep anchors, coach notes, and a grocery quick list—delivered as a PDF and mobile‑friendly view.

How long does it take?

We don’t promise delivery times while the engine is manual. If timing is critical, include that in your email—we’ll reply quickly with feasibility.

Do you offer refunds?

If we haven’t started building your plan, you can cancel. Once delivered, refunds are case‑by‑case. Our goal is to make your plan useful—reach out and we’ll make it right.

Will my plan update over time?

Yes—especially with a coach. Quick‑Start plans can be refreshed later. Coach‑Linked plans evolve as your habits do.

How do you handle privacy?

We design local‑first. Your data stays yours. We use the minimum necessary information to build your plan—no ads, no resale.

Can coaches use this with clients?

Yes. Email us to discuss Coach’s Clipboard access and Coach‑Linked DITL maps.