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Touch and hold an empty spot on your Home Screen, tap Edit → Add Widget, and search for Stapa. For the Lock Screen, touch and hold the Lock Screen and tap Customize. For Control Center, swipe down and tap +. On a widget, tap a habit’s ring once to lock it in for today and again to check in; a tap anywhere else opens the app. Inside the app, press and hold the ring.

Every 7 days in a row earns you a freeze, and you can bank up to two. When you miss a scheduled day, Stapa uses a freeze automatically so your run continues. Frozen days show up as ice in your history.

Each habit has a smaller version, like one page instead of ten. Checking in with the small version still counts, up to twice a week.

Open the habit and tap Did it yesterday? Log it. If you often check in after midnight, edit the habit and set Day ends at to a later hour, and check-ins until then count for the day before.

Open a habit, tap Challenge friends to this, choose Together or Versus, then tap Start challenge and share the invite link. You can also tap New challenge in Friends. Everyone starts a fresh habit on day one, with up to five friends. Together grows one flame when everyone shows up; Versus is a race. Everyone needs an iPhone signed in to iCloud.

In Goals, tap Set a goal. Add a deadline if you want one, then use Find habits for this goal, Link a habit or Set one up yourself. The goal shows how consistently you do its linked habits. You can Log progress with numbers and tap Mark achieved when you reach it.

In Friends, tap Add a friend and share your invite link; ask them to send theirs back so you can follow and cheer their visible habits and goals. On your own habit or goal, tap Ask for support to pick friends who can see it in their Supporting list and nudge you. For details on what the shared profile contains, see the privacy policy.

Yes, as long as you’re signed in to the same iCloud account with iCloud turned on for Stapa. Stapa syncs your habits and goals through your own private iCloud.

On iPhones with Apple Intelligence turned on, Stapa writes suggestions with Apple’s on-device model. On other iPhones it picks from its own catalog of proven templates. Both run on your iPhone.

On the Habits tab, tap the coach button at the top, then Coach, and pick one of three: Moss (gentle), Ember (cheeky) or The Sergeant (tough). To give one habit its own coach, open it, tap Edit, then Coach. Habits about health, food or your body hear Moss, or your chosen coach in its soft mode.

Locking in is a promise to do a habit today. Do it from the morning notification (I’m in), from Lock in for today on the habit, or with the first tap on its ring on a widget. Your coach reminds you of it, and friends and challenge mates can see you’ve promised. Nothing extra happens if you don’t follow through: your coach mentions it once the next morning. Change the time of the morning question, or turn it off, under Settings → Lock in.

In the Habits tab, tap the coach button → Settings → Data & privacy. You can Delete all habits and goals, Stop sharing with friends or Delete my feedback there. To remove everything Stapa keeps in iCloud at once, open iPhone Settings → your name → iCloud → Manage Account Storage → Stapa. The privacy policy has the details.