Sleep streak

<p><strong>Why this helps:</strong> Bedtime procrastination is linked to poorer sleep quality, and the mechanism runs through inattention and habit rather than willpower (Yang et al., *Personality and Individual Differences*, 2021). A streak that frames the goal as a gentle on-time lights-out cue, and that refuses to punish a missed night, supports habit-formation without adding the bedtime anxiety that worsens sleep. Note: long-term adherence effects of non-shaming streak design are plausible but not established; treat the retention claim as a design hypothesis, not a proven outcome.</p><h4>Streak start (first qualifying on-time night)</h4><p><strong>Header:</strong> Night one.</p><p><strong>Body:</strong><br>You went to bed close to the time you set for yourself. That is the whole game. Not perfect sleep, not eight hours measured to the minute. Just showing up to rest when you meant to. We will keep a quiet count for you. You never have to look at it.</p><p><strong>Stat chip:</strong> On-time nights: 1<br><strong>Button:</strong> Goodnight</p><h4>Streak continues (nights 2 through 6)</h4><p><strong>Toast (brief, dismissible):</strong><br>Two in a row. The body learns by repetition, and you are giving it a pattern it can trust.</p><p><strong>Stat chip:</strong> On-time nights: {n}</p><h4>Milestone — 7 nights</h4><p><strong>Header:</strong> A full week.</p><p><strong>Body:</strong><br>Seven on-time nights. A week is long enough for a habit to start feeling less like a decision and more like a rhythm. Nothing to claim, nothing to prove. Your body knows.</p><p><strong>Stat chip:</strong> On-time nights: 7<br><strong>Button:</strong> Rest well</p><h4>Milestone — 30 nights</h4><p><strong>Header:</strong> A month of showing up.</p><p><strong>Body:</strong><br>Thirty nights of choosing rest near the time you set. That is not luck and it is not strictness. It is care, repeated. Whatever else the month held, you kept this small promise to yourself most evenings.</p><p><strong>Stat chip:</strong> On-time nights: 30<br><strong>Button:</strong> Goodnight</p><h4>Broken streak (NON-SHAMING — the key message)</h4><p><strong>Header:</strong> The count reset, and that is fine.</p><p><strong>Body:</strong><br>Last night ran late. Life does that. A streak is only a friendly tally, never a verdict on you, and one off night is not a failure of anything. Rest is not a test you can flunk.</p><p>The most useful thing about a count is how easy it is to begin again. Tonight is a clean first night whenever you are ready for it.</p><p><strong>Button:</strong> Start fresh tonight<br><strong>Secondary link:</strong> Turn the count off</p><h4>Settings copy</h4><ul><li><strong>Lights-out window</strong> — Count a night as on-time if I start winding down within: 30 / 45 / 60 minutes of my set time. Default: 45 minutes.</li><li><strong>Show the count</strong> — Display the streak chip on the Sleep tab. Default: Off. You can keep a streak without ever seeing the number.</li><li><strong>Quiet broken-streak message</strong> — When a streak ends, show encouragement only, never a loss animation or red marker. Default: On, and not adjustable.</li></ul><h2>Sources</h2><ul><li>Yang, X. et al., *Personality and Individual Differences*, 2021 — boredom proneness and bedtime procrastination predict poorer sleep quality via inattention.</li></ul>