Totals · days

Habit	Week	Month	Year

☕ 😏 🚬 🍺 show totals (cups, times, cigarettes, drinks). The rest show days.

Health score

Life ledger

🏊 Swimming and 💪 weightlifting also extend life, but no honest per-session minute figure exists for them, so they lift your score rather than the minutes column. Only running has a published per-hour conversion.

These two do not cancel out. Running does not buy back a cigarette. Smokers who exercise still die earlier than non-smokers who exercise — the benefit reduces some risk, it does not neutralise the harm. Two separate numbers, deliberately.

Forecast · if nothing changes

Projects your current 30-day rate forward. It is a straight-line estimate, not a prediction about you.

What to change first

Your assumptions

Cigarettes, drinks and coffees are no longer assumed — the ledger uses the exact counts you log. Stored on this device only.

Where the numbers come from

🚬 20 minutes per cigarette — Jackson, Jarvis & West, Addiction (UCL, 2024). Source

🍺 ~15 minutes per drink above guidelines — Spiegelhalter's reading of the Lancet alcohol study (2018). Applied to the exact number of drinks you log. Drinks within low-risk limits cost far less than this, so the figure runs pessimistic if you drink lightly. Source

🏃 ~7 hours gained per hour run — Lee et al., Progress in Cardiovascular Diseases (2017). This is a population association (runners live ~3 years longer, divided into an hourly rate), not a deposit you make per run. The benefit plateaus around 3 years however much you run, so the app caps it at 4 hours/week. Source

Why cost and gain are never added together: they come from different study designs and different populations, and the biology doesn't offset. Smokers who exercise still die earlier than non-smokers who exercise. An earlier version of this app netted them into one number, which implied a long enough run could pay for a pack of cigarettes. That was wrong, so it's gone.

🏊 Swimming — swimmers show roughly 28% lower all-cause mortality (Oja et al., 2017), and in one large male cohort ~49% lower than runners (Chase, Sui & Blair, 2008). Strong evidence that it extends life, but no published per-session minute conversion — so it lifts your score, not the minutes column. Counts as cardio, exactly like running. Source

💪 Weightlifting — 30 to 60 min/week of muscle-strengthening is associated with roughly 10–20% lower all-cause mortality. The curve is J-shaped: more is not better past about 60 min/week (Momma et al., BJSM 2022). Real effect, again no honest per-session minute figure. Source

😴 💧 🍎 feed the score but are not priced in minutes, because the per-day evidence isn't solid enough to put a number on honestly.

These are population averages, not a forecast about you, and none of this is medical advice.

Download

Daily log · CSVOne row per day, one column per habit Weekly summary · CSVDays hit per habit, per week Monthly summary · CSVDays hit per habit, per month Full report · printableScore, ledger, forecast — print or save as PDF Raw backup · JSONEverything, exactly as stored

Profile

Delete this profileRemoves the profile and every day logged under it. Cannot be undone.

At a glance