这份指南来自应用本身，和应用一样目前为英文版，这样每个按钮的名称都与屏幕上显示的完全一致。
The Hygiene tab counts the care sessions you keep, hands, mouth and skin among them, because frequency is what the trials measured and what a habit grows from. Its composer is built to take three taps, so the routine costs nothing to record.
Start here
Pick your care types, log the days, and hang each step on a cue.
Set up the care types you use
Log opens the composer with the daily types first and your recent ones ahead of the rest; the gear at the end of the list manages the types, so a routine you keep, a night cream or a weekly nail care, gets its own chip.
位置: Hygiene tab › action row
Log care on the day it happens
One entry per session is enough. The tab counts days with any logged care and whether mouth care appears in the last two days, so the point is the day, not the detail.
位置: Hygiene tab › action row
Chain the steps in a routine
The Routines chip holds an evening checklist you run with Play: brush, floss, sunscreen ready for the morning. Flossing hung on brushing formed the habit fastest in the trial, and a routine is that cue chain written down.
位置: Hygiene tab › chips under the stat card
Read the strip, then ask why
The line under the action row is one research-backed tip chosen for your own numbers. Tap Why to read the fuller finding, the studies behind it with links, and the reason this tip was picked today.
位置: Hygiene tab › guidance strip
Tune the strip to you
Settings under Why sets how often the tip changes (every visit, once a day, once a week), pins it to one theme, or turns it off for this tab alone.
位置: Hygiene tab › guidance strip › Why
Logging well
What, how long, when, and only then the products.
What first
The composer's first step is the care type; the second is the duration, timed or the usual time standing in; the third is when, which gives the session a slot on the calendar. Products, notes and clothes are folded away under the last section for the sessions that need them.
位置: Hygiene composer
Let the usual time stand in
You do not have to time every brush. Once a care type has a few timed sessions, its usual time fills the duration for you, and the tab still counts the day.
位置: Hygiene composer › How long
Record products where it helps
Brand and product are worth logging for skin care, where what you used explains a reaction weeks later; for hands and teeth the day is the whole record.
位置: Hygiene composer › Products, notes & clothes
Start against Log
Start runs the stopwatch through the session; Log records one already done.
Start for the sessions you want timed
Start opens the composer with the stopwatch running, so a skin routine or a bath gets its real length without watching a clock. Two minutes of brushing is the dental trials' figure, and the stopwatch is the simplest way to learn what two minutes feels like.
位置: Hygiene tab › action row
Log everything else
Log opens the same composer without the stopwatch, with the usual time standing in. The plus on a day in the list does the same for a day you forgot.
位置: Hygiene tab › action row
Goals and habits
A days-a-week goal and one habit per cue.
Set a goal in days, not minutes
New goal inside Goals is prefilled for hygiene. Days with care per week is the number habits form from; five or more is the pattern the formation study saw, and a longer routine done irregularly is worth less.
位置: Hygiene tab › Goals
One habit per cue on the Habits tab
Add a habit for interdental cleaning after brushing and one for sunscreen after washing your face, and tick them. Each hangs on something that already happens, which is the whole method, and a missed day does not reset anything.
位置: Habits tab
Reading your numbers
Today, This week and Total, and the two-day mouth-care check.
Days, not minutes
The stat card counts sessions today, this week and in total. The strip reacts to days without any logged care and to mouth care missing from the last two days, because twice-daily brushing and daily interdental cleaning are what the dental trials measured.
The signs it is working
Gums that stop bleeding within weeks of daily interdental cleaning, fewer colds across a winter and slower skin ageing over years are the outcomes the trials found, on those timescales. The dentist's plaque and bleeding scores are the objective version.
Look across tabs in Statistics
Statistics under Functions › Analysis puts your care days beside every other aspect: What stands out lists the strongest links and drifts this period, Forecast says where the metric lands a week out at this pace, and Guidance names the aspect whose numbers are weakest.
位置: Functions › Analysis › Statistics
The agent and automations
What the agent can do with this tab, and what runs without you.
Ask the agent about this tab
Open the Agent under Functions › Analysis, or press the a key on the web, and ask in plain words: "How many days this month had mouth care, and which evenings did the routine slip?". The agent reads this tab only while the Hygiene switch under May read is on, and the Context panel shows exactly what it was sent.
位置: Agent › Settings
Let it suggest, then decide
Anything the agent wants to add or change lands in Suggestions with an accept or reject on each item. Under Does on its own you can let a kind of change apply straight away; bulk edits always show a preview and keep an undo for a day.
位置: Agent › Settings
Put the routine on Autopilot
Autopilot runs the Morning plan, Evening tidy, Weekly review and Drift nudges while the app is open, each with its own time, instruction and Apply without asking switch; Add a job makes one of your own, such as a hygiene check every Sunday.
位置: Agent › Settings › In the background
Get the week by email
Email automations in Settings sends a weekly or daily digest with the strongest links, drifts and goal paces across every tab, and can alert you once when something is slipping or when this tab goes quiet for three days.
位置: Settings › Email automations