Page 1 of 4

The Sprint Tool Diagnostic

A habit tool is anything you use to track, measure, or maintain a health behavior.

Examples: smartwatch or fitness tracker (Apple Watch, Garmin, Fitbit), habit tracker app (Streaks, Habitify, Notion), streak counter, macro or calorie tracker (MyFitnessPal, Cronometer), ring-closing app, sleep score app (Oura, WHOOP), morning routine checklist, journaling app.

Pick one tool you are currently using. Run this diagnostic on it. If you use several, run it once for each.

Which habit tool are you auditing?

You forgot your tracker this morning. What was your first feeling?

Relief — I didn't have to think about it

Neutral — I noticed but it didn't matter much

Frustration — I wanted to go back and get it

In the past month, have you made choices that served the metric rather than your health?

Yes, regularly — I do things for the score, not for me

Sometimes — I catch myself doing it

No — the tool doesn't drive my choices

When this tool gives you a bad score, what actually changes?

Just my mood — I feel bad but don't do anything differently

Both — my mood and sometimes my behavior

My behavior — I use it to make a useful adjustment

Does using this tool feel like a task assigned by someone who doesn't know your life?

Yes — it feels like external pressure, not my own choice

Sometimes — on hard days it does

No — it still feels like mine