Smart reminders
Nudges arrive when you're most likely to act, learned from your own routine.
New · Focus sessions
Tiny habits. Big changes.
Sprout is the friendly habit tracker that nudges, never nags. Plan your day, protect your focus and watch small wins grow into streaks.
1.2MDownloads
4.9★Average rating
64MHabits checked off
92%Still using it after 30 days
Why Sprout
Built for real life, not perfect people
Miss a day? Sprout adapts instead of shaming you. Everything is designed to make the next small step feel easy.
Focus
Protect your best hours
Start a focus session and Sprout silences distractions, plays soft background sound and logs the time against the goal it serves.
- Pomodoro or custom session lengths
- Auto do-not-disturb while you work
- Weekly deep-work report
Reflect
A 30-second check-in that actually helps
Log your mood, jot one win and one intention. Over time Sprout shows which habits genuinely lift your energy.
- Mood trends linked to your habits
- Private, encrypted journal
- Gentle evening reminder
Streaks
Streaks with a safety net
Earn freeze days for consistency, so one bad Tuesday never wipes out a month of progress. Motivation without the anxiety.
- Heatmap of every habit
- Freeze days you earn, not buy
- Share milestones with friends
And a few more nice things
Syncs everywhere
Phone, tablet and watch stay in step, even when you're offline.
Buddy goals
Pair up with a friend and keep each other honest with shared streaks.
Flexible schedules
Daily, 3× a week or every other Sunday. Your habits, your rhythm.
Private by default
No ads, no data selling. Your journal is encrypted on your device.
Health sync
Steps, sleep and workouts tick off habits automatically.
Screens
Take a look inside
Reviews
People really like it
Over 38,000 five-star reviews. Here are a few favourites.
★★★★★
“I've tried every habit app out there. Sprout is the first one I've kept for more than a month. The freeze days are genius.”
Hannah P.Nurse, night shifts
★★★★★
“The focus sessions got me through my thesis. Seeing hours stack up against a goal is weirdly motivating.”
Marcus O.PhD student
★★★★★
“Calm, beautiful and never guilt-trippy. My evening check-in is now the nicest two minutes of my day.”
Aiko T.Designer & new parent
FAQ
Good questions
Is Sprout really free?
Yes. Tracking unlimited habits, reminders and streaks is free forever. Sprout Plus ($3.99/month) adds focus soundscapes, health sync and advanced insights.
Which devices does it work on?
iPhone and iPad running iOS 16 or later, Android 10 or later, plus companion apps for popular smartwatches.
Can I import habits from another app?
Yes. Import from a CSV export in Settings → Import, and Sprout will map your history and streaks.
What happens to my data?
Your data is yours. Journal entries are end-to-end encrypted, and you can export or delete everything at any time.
Plant your first habit today
Free to download. Takes a minute to set up. Your future self is already grateful.
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