Breakfast, ten minutes of morning light, a session, two blocks of focused work, dinner decided. You did not write any of it.
IPHONE APP
Your whole life.
One plan that works.
You already know what you should be doing. The hard part is fitting it into a real week. IntentNorth writes that week for you — training, food, sleep, focus, habits, money, the people you love — and rewrites it when your week goes sideways. Everything it asks of you shows how strong the evidence behind it is.
Coming to theApp StoreiPhone · in review
AU$89.99 a year for all seven — about seven fifty a month, with nothing held back for a higher tier. Free to start, and the urge and hardest-moment support is free permanently.
Free to start Nothing leaves your phone Hardest-moment support stays free
- It plans your week.
- Sessions, meals and practices at real times, around what you already have on.
- It changes when your week does.
- A bad night shortens the session and keeps the hard part, instead of cancelling it.
- It shows its evidence.
- Every practice rated A to E for the research behind it. We publish the weak ones — 122 of 204.
HOW IT WORKS
Three steps. Then it runs.
No dashboard to check and no plan to write. You answer some questions once, the app builds your week, and it rebuilds that week whenever something changes.
Step 1Tell it what you want
Pick the parts of your life you want help with. You answer a short set of questions once — not the same questions again for every new goal.
- Step 2
It writes your week
Sessions, meals, practices and reviews, each at an hour the app picked around everything else you have on. Nothing here was typed in by you.
Step 3It changes when you do
Slept badly? Short on time? The session shrinks and keeps the hard part, instead of being cancelled. Every change comes with the reason for it.
WHAT IT COVERS
Seven coaches, and they
talk to each other.
Each coach is one part of your life that the app plans for — not a person, and not a chatbot. Seven of them, working from the same set of answers about you.
Most apps do one of these well and know nothing about the rest of your life. Here the training knows how you slept, the work blocks know when you train, and lunch is protected from both. That is the part one app can do and seven cannot.
- Training
Strength, easy cardio, intervals — a four-week plan written for the goal you pick.
- Food
Protein at breakfast, the week's dinners decided once, a walk after eating.
- Habits and urges
The moment before you act, a two-minute reset, a lapse treated as information. Free forever.
- Focused work
A deep block that gets protected, and a weekly review that ends in one decision.
- Money
One transfer automated, a weekly check-in, and the next step after that.
- Your relationship
The first five minutes at the door, one ritual that survives a bad week.
- Family
One outing in the diary before the week starts, sized for the smallest legs.
And running through all seven: sleep and your head. Morning light, a wind-down before bed, a caffeine cut-off that fits your day, ten minutes of stillness, guided breathing, an afternoon reset. These are not a separate app you also have to remember — they get placed in the same week as everything else.
WHAT YOU ACTUALLY GET
You never build
a program again.
Not a dashboard and not a suggestion. Four weeks at a time: two to build, one harder, one easier so you recover. Written for the goal you pick, fitted around the week you actually have, and run with you session by session.
The session keeps the part that matters and drops the rest. Twenty minutes instead of fifty, and it says why.
Slept badly, or only have half the time? It shortens the session and keeps the hard part, instead of cancelling it.
The same holds away from the gym: guided breathing, seven meditation scripts timed to the clock, a weekly review that ends in one decision, and the week’s dinners chosen once while you are not hungry.
THE DEVICE YOU ALREADY OWN
Your ring already knows.
Your Tuesday doesn’t.
Whatever you wear writes to Apple Health. IntentNorth reads it and changes what today asks of you—the session, the evening, the order things happen in. Every other recovery product stops at the number.
Under six hours and the hard lifts stay while the smaller exercises come out. The session tells you that is why.
Compared against your own median from the last fourteen days. Healthy adults vary tenfold on these numbers.
No hardware of ours, no account, and no second health subscription on top of whatever your device charges.
What we read from Apple Health, and which devices actually send it
THE PRODUCT, ON SCREEN
Watch it plan
a week.
Everything on these screens is what the app actually says. Press play if you want to watch it work.
Named educators appear as attribution for practices distilled from their public teaching; it implies no endorsement of IntentNorth.
PERFORMANCE HAS TWO DIRECTIONS
Build what helps.
Reduce what keeps winning.
16 PATTERNS · WHY IT WORKS, SHOWN · IN THE APP TODAYMost systems only add another action. IntentNorth looks at what sets a habit off, what makes it easy and what it gives you — then makes a better response the easier one. Log something and it explains what is happening, never judges you.
Time, place, emotion and easy access.
An if–then action before autopilot wins.
A small action that provides a real alternative.
A lapse becomes information, never identity.
EXAMPLE · LATE-NIGHT SCREEN DRIFT
Do not demand more willpower at 10:30pm. Change 9:45pm.
CUEPhone within reach
INTERRUPTDock outside the room
REPLACEMENTThree-minute downshift
The next morning supplies the feedback: sleep, adherence and how the day actually felt.
WHAT YOU SEE WHEN YOU LOG A DRINK AT 8:45PM
“Alcohol shortens the night, not the sleep. It speeds falling asleep, then suppresses REM and fragments the second half as it clears—which is why a drink can feel like it helped and still cost you the morning.”
What helps: in these studies, leaving three or more hours between the last drink and bed recovered much of the lost sleep quality. Drinking less, or not at all, helps more.
If drinking is something you want to stop rather than time differently, that is what the free part of this app is for — and if it feels bigger than an app, talk to your doctor or a support line. In Australia the National Alcohol and Other Drug Hotline is 1800 250 015, any hour of any day.
No verdict. No streak to break. An explanation, and the one thing that changes it.
We never charge for someone’s hardest moment. Urge, reset and lapse-recovery support remains free.
Build what improves—and what gets out of the way.
ARE YOU ACTUALLY GOING TO ARRIVE?
At this rate you arrive in March.
You said January.
Every other tool reports what happened. IntentNorth fits a line through everything you have recorded and tells you where it ends—while there is still time to change it.
Target date · January
Fitted from 11 logged sets across nine weeks
Brings the projection back inside January
It refuses to guess. Under three readings across two weeks the answer is “not enough yet” rather than a confident line through two points. It fits a line through every reading, so one bad morning on the scales moves the answer a little rather than all of it.
ONE SET OF ANSWERS
Answer once.
Context compounds.
Each area asks its own detailed questions. What you have already answered carries across where it matters, so a new goal never means starting the interview again.
SHIPPED TODAYEach area learns from what you log, and training already responds to your sleep.
Answer a question in one area and the others already know it. Connecting this web profile to the app is the next product connection.
DEPTH IN EACH ONE
One profile does not mean one shallow plan.
Covering seven areas only helps if each one is deep enough to act on.
TRAIN
A strength program that learns from completed work.
Real depth in each area, from one set of answers.
ONE CONCRETE LOOP100kg × 5 on every working set, reps held → next target 102.5kg
IntentNorth LEARNS
The lifts you do now, and your best sets
Equipment, training age and technique
Injuries and movement limits
Sleep, availability and session response
THE PLAN CHANGES
Daily load, volume and exercise selection
Progression and regression rules
Sleep-informed changes with a reason
Personal bests that change the next four weeks
NOT SEVEN MODULES
Bring a goal we have never seen.
The seven areas are the starting points, not the limit. Any goal you can describe becomes an ordered list of steps — each with a clear finish line and a check-in short enough to actually do.
- Outline agreed
- 1,000 words a week for six weeks
- First draft complete
- One transfer automated
- One month of expenses banked
- Deposit target reached
- Name the moment it usually goes
- One rehearsed response, ready
- Four steady weeks
Same engine underneath: goal → ladder → program → check-in → adaptation, with the reason shown every time something moves.
THE APP ITSELF
Click through it.
Watch a week get built.
These are photographs of the app, taken from the build.
Step 1 of 7
Pick what you want help with
Nine areas. Take one or take all of them. You answer a short set of questions once — never again for the next goal.
Photographs of the app, not mock-ups.
THE PROGRAMME HAS LEVELS
A first block and a tenth
are not the same exercise.
Four levels in every area. Your level is read from what you have actually done, not from a form — and the top one is earned, never chosen. Too hard is one tap, and the plan steps back without argument.
- 01FOUNDATION
Fewer movements, lighter loads, a technical focus every session. The point is to learn the patterns and finish every session able to do it again.
- 02DEVELOPING
Barbell work comes in, sets go up, loads stop being cautious. Enough volume to drive progress, not enough to bury a week.
- 03ESTABLISHED
The full amount of work, a peak week, and one heavy set on the lift you care most about.
- 04ADVANCED
Heavier work, one deliberately hard week before the easy one, and single heavy lifts. Only offered once your record supports it.
Add a set, a little weight and one more exercise. The movements stay the same. Saying it is too hard works the same way, in the other direction.
THE OBVIOUS QUESTION
How do you know
any of this works?
Most health advice cites nothing, or cites everything as though it were equally certain. Here, every practice carries a plain rating for how strong the evidence behind it is — and where the evidence is thin, it says so rather than hoping you will not ask.
A to E for the strength of the evidence, shown on the practice itself rather than buried in a footnote.
122 of the 204 are Mixed or weaker, and the app tells you which. A library where everything is excellent is a library that is not rating anything.
212 researchers and teachers are credited for the public work behind these practices. Credit, never endorsement.
171 of them carry a safety note in plain words, shown before you add anything to your week.
Most of it is not an A, and it says so. Fifteen practices are grade A. Sixty-seven are B. The remaining hundred and twenty-two are C, D or E—useful, reasoned, and openly marked as weaker evidence. A system that graded everything highly would be easier to sell and worth less to trust.
SCIENCE YOU CAN INSPECT
Credibility lives in the source—and the limitation.
Public educators can surface useful questions. IntentNorth does not treat a personality as evidence or imply endorsement; it links mechanisms to the underlying research and labels uncertainty.
A nudge is “any aspect of the choice architecture that alters people’s behavior in a predictable way without forbidding any options or significantly changing their economic incentives.”
Thaler & Sunstein, Nudge (2008)
Kahneman explained why fast, automatic judgement matters. Thaler and Sunstein developed choice architecture. IntentNorth uses these ideas to make the better action easier—not to manipulate choice.
FRAMEWORK
Capability · opportunity · motivation
COM-B treats behaviour as the result of whether a person can act, has the opportunity, and is sufficiently motivated.
Michie, van Stralen & West, 2011META-ANALYSISProgress must be visible
A meta-analysis found that interventions increasing progress monitoring improved goal attainment, especially when outcomes were recorded.
Harkin et al., 2016SYSTEMATIC REVIEWHabits take longer than 21 days
Recent synthesis found typical habit-formation estimates around two months, with substantial variation by person and behaviour.
Singh et al., 2024SYSTEMATIC REVIEWMindfulness has bounded evidence
A systematic review found moderate evidence for improvements in anxiety, depression and pain, while cautioning against broader unsupported claims.
Goyal et al., 2014Topics discussed by science communicators—including Andrew Huberman, Rhonda Patrick, David Sinclair and Sam Harris—are traced back to primary studies before appearing in a protocol. Names are never used as implied endorsement.
YOUR NEXT 12 WEEKS
See what your
first week would be.
Answer a few questions and we will show you what the app would put in your week. It is free, and nothing you type leaves this browser.
About five minutes · iPhone only today · No payment taken · Premium terms shown before paymentChoose the outcomes
Training, sleep, nutrition, focus, leadership, money or presence.
Name what gets in the way
The patterns that repeatedly take the week off course.
Make the commitment
You see it written back to you before anything is built.
Understand the boundary
Profile and first insight are free. Complete programs are premium.
WHY THIS EXISTS
Nothing would tell me what to change.
“I had a ring telling me I slept badly, a training app that knew my bench and nothing else, and a calendar full of other people’s priorities. Every one of them was right about its own slice and silent on the trade-off—so the plan never actually changed. I just felt worse about it. I wanted one thing that held all of it, decided what today should be, and told me why.”
— Isaac Stefaniw, founderWHAT IT COSTS
One price for all seven.
Not one app each.
Plus unlocks the complete program in all seven areas. There is no upgrade per area, no tier that withholds one, and nothing that costs more once you are further along.
About seven fifty a month. The way most people buy it.
Leave whenever. No notice period, no winback email.
Paid once, kept forever, including everything added later.
Free, and staying free.
Your profile and first insight. Recovery, urge and lapse support—every part of it, permanently. We never charge for someone’s hardest moment, and that is a line in the code rather than a promotion.
Prices are Australian dollars. The App Store shows yours in your own currency and charges through your Apple account—we never see a card. Nothing is taken on this website.
BEFORE YOU COMMIT
Clear boundaries build better trust.
No. It can protect time, but the point is different: what you actually do changes the plan itself.
Each area learns from what you log, and training already responds to your sleep. Anything broader than that is where we are heading, not what we are showing.
Your profile, first insight, and recovery, urge and hardest-moment support—permanently.
iPhone, today. The plan reads sleep and heart-rate data from Apple Health, so whatever you already wear can drive it—here is exactly what we read and which devices send it. Android is a decision we have not made rather than a feature we are hiding.
No. IntentNorth provides education, structured experiments and progress support. Seek a qualified professional for personal advice.
Education, never diagnosis or personal advice. Training, nutrition, recovery, mindfulness and financial content is educational. Research links describe evidence and limitations; observational findings do not prove causation. If an urge or behaviour creates immediate risk, contact local emergency or professional support.
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