06:30
Your wake time
The day runs from the wake time you set to your bed time, and your practices sit between them. You can ask for a reminder at wake.
Reminders start switched off, so turn on notifications in Settings first.
BASELINE
The library is open · 426 graded entries, free
You're not unhealthy.
You're below baseline.
It was brighter when you were young. More vivid. Life didn't feel like something you survived; it felt like something you celebrated. You were told the dimming is just age, stress, adult life. Most of it isn't. That brightness wasn't being a kid; it was your baseline, and you've drifted below it. Recovery isn't ambition. It's the way back.
This claim is Foundational · read the entry→
We grade the evidence. We don't sell you anything. £9.99 a month, and we never sell supplements, coaching, or your data.
426 entries
426 graded entries
5 confidence tiers
every entry sourced
every entry shows what would change our mind
What Realised is
What comes after
the wellness app.
Your sleep, training, nervous system, and nutrition work as one connected system. Every app on the market reads one and guesses at the rest. Realised reads all four together: it finds the pillar bottlenecking the others and surfaces the single highest-leverage thing to fix this week. Its coach reads your goals, your situation and your DNA alongside them. Every claim is evidence-tiered to its source. Every cross-pillar interaction is hand-authored. Read the workings. Decide for yourself.
01The demonstration
Watch the same system
read different people.
Pick a person and see how Realised reads them. Same system, same rigour, different prescriptions, reasoning, and position. The grades in the library never change. What changes is what they mean for the person in front of them.
Realistic synthetic profiles, built from industry averages and clinical pattern · not real people
Where your scores come from
Our scores mean something.
Each pillar score is a receipt. It adds up the recovery practices your own logs and answers show you keeping, each weighted by how much difference the evidence says it makes, and it settles back when you let one go. We don't score on vibes. How we grade the evidence →
Where you stand on the spine is where all four meet. The four scores split it up so you can see where your work is landing.
Capacity is what you have built and are holding. Each step up the spine opens more room for it.
02The architecture
Correct advice.
Wrong order.
You've been told to sleep more, drink less, train, eat clean, breathe. The advice is correct. The order is wrong. Quitting alcohol first is nearly impossible while it's still the thing winding you down at night: not a bad habit yet, a load-bearing cope. Morning sunlight first is easy. Within days it lifts mood, energy and sleep. Now the wine has less work to do, and cutting it down stops being a fight. That's one link. The spine is thirty-three of them, in order.
Walk the full spine: 33 vertebrae, interactive →- V1Morning sunlight, ten minutes. Anchors circadian rhythm. Sleep starts to deepen. Tier 1.
- V2Caffeine cutoff at 2pm. Now possible because sleep is working. Deepens it further. Tier 2.
- V3Protein-anchored first meal. Now possible because morning energy is no longer borrowed from caffeine. Tier 2.
- V7Zone 2 training, 3x/week. Now possible because recovery is in place. Builds capacity. Tier 1.
- V14Alcohol reduction. The substrate has changed. The intervention is no longer a battle. Tier 2.
Alcohol reduction is where most plans begin. Here it's the fourteenth thing that becomes possible, not the first.
Each step earned the next. That's the spine.
A day with Realised
The spine sets the order.
The day is where you do it.
Realised believes getting healthy should be as frictionless as possible, without extra steps and difficulty put in your way, and the Day planner is designed with that in mind.
Health advice usually arrives as a list to remember and a routine to bolt onto a life that is already full, and the fitting-in is where good intentions stall. The Day planner does that fitting with you. The practices the spine picked for you that belong at a time of day go onto it when it suits you, a deadline like your last coffee goes on as a bell, a reminder can come when one is due, and a breath pacer, a timer or a journal page opens right where the practice sits, so starting is a tap or two away.
An example day. In the app, meals and the check-in sit on the timeline under the arc. Tap a moment, or use the arrow keys.
08:30
Box breathing, five minutes
Open the block and press Do now: a pacer counts you through four in, four held, four out and four held empty. Try two minutes of it here.
Ready when you are.
The two 4-count holds can cause brief air-hunger or light-headedness for some; if so, shorten the holds.
12:30
Lunch, in one answer
For some people, counting calories and logging food to the gram turns eating into something to watch and worry over. Realised needs only one answer: who made the meal, from your own kitchen to fast food. That answer finishes the log, your day shows the meal back in words, never a number, and over a month the answers build your pattern.
Some people also see a camera that suggests that answer from a photo. It is held back by default, and shut for anyone the app’s own eating-pattern check has any concern about. A photo is sent to Anthropic in the United States to be read once; Realised keeps no copy.
14:30
Sit with the breath, ten minutes
Choose five, ten or twenty minutes and the screen goes black, with nothing on it to watch. When the time is up the screen lifts.
Before every sit the app shows a safety note: stop if it brings panic or a foggy, unreal feeling, and if you have a history of dissociation, significant trauma, psychosis or bipolar disorder, practise only with professional support and keep sits short.
17:00
Observer journal, fifteen minutes
If your day holds a writing practice, its block opens a page with that practice's own prompt. Close the app mid-sentence and your words are still there when you come back on the same phone and browser.
Private to you: the AI coach never reads your journal, and the words never feed your scores. Entries are saved to your account so you can read them back, one tap away on the same page. Before every entry the app reminds you to keep it observational, not a way back into trauma, and to stop and get support if it floods you.
19:00
The check-in, after dinner
The check-in sits on your day at a time you pick. Open it and a small sheet rests over the day: one line on what today asks, usually one practice and one short question, and a log when one is due. Push it aside and your answers are kept.
What Realised has noticed sits on the day just below it, with a way to read why. Its reminder comes on by itself once you turn on notifications in Settings.
20:30 to 21:30
Phone-free evening, an hour
Press Begin and the screen fades to black. Put the phone face down; when you come back, it tells you how many minutes you were phone-free.
The spine
How we know what to prescribe you
Our improvement algorithm reads where you actually are, then names the one move that is genuinely available to you next.
Read the spine →
The library
Every claim, graded and sourced
426 entries carrying their confidence tier, their sources, and what would change our mind. Free, and no account needed.
Open the library →
03Your genome
Now make
it yours.
Realise your genetic potential.
Bring raw data from any major provider. The file is parsed once, then deleted. Only the matched findings, and the report written from them, are kept, and the coach reads them alongside everything else it knows about you. The genetics section of the library is open to read.
We don't sell supplements.
We don't upsell coaching.
We don't promise transformation.
We don't manufacture urgency.
We don't sell DNA tests. You bring your own.
We don't give you a "biological age". No one can measure one honestly; the single number is theatre.
We don't pretend the AI knows what it can't measure.
We read the research.
We grade the evidence.
We connect the data.
Your body already knows what to do.
How we make money
The math is yours.
Every conversation with the AI costs us money: real API fees, every message. We pass those costs through honestly.
~£0.05
Per AI message
£6–9
Typical month
£9.99
Subscription · 33p a day
You can work out the margin. It's enough to keep the app evolving. It's not enough to fund the things we said we'd never do.
Built by one person who went looking in the research and kept finding the same gap: between what the evidence said and what was being sold back. The gap turned out to be the business model. Realised is the system I wish I'd had at the start.
Martin · Solo founder · n=1
Restoration, not optimisation.
Evidence, not opinions.
Realise your potential.
No spam. No supplements. No upsells. Ever.
Join and we store your email with our email provider Loops, in the US, to tell you when we open, with a welcome note now and one more a week later. You can ask us to remove it any time.
Not ready? Bookmark the library. It's free either way, and it's the same rigour the app runs on.
Writing
- Diet
Every rigid diet is an elimination that forgot to end.
Carnivore, strict vegan and their cousins: they work for the same reason, and fracture for a different one. - Physical
Getting off the couch buys more life than chasing elite fitness.
The fitness-mortality curve is front-loaded. Most of the benefit is behind you by "average". - Mental
Discipline was never willpower. It's architecture.
Lasting discipline is less about winning the fight and more about arranging a life where the fight comes up less.
Longer reads from Martin, the founder, with the receipts left in.