A short guide to designing your transitions, building your channels, and watching your flow evolve over time.
Tap Start a new activity on the home screen. You'll see a grid of nine activity types — choose the one that matches what you're about to do.
Give your session a brief name — what specifically are you doing? Then pick a duration. The timer is optional, but giving a session a defined end point makes it much easier to transition out of cleanly.
The app runs a live timer and shows a flow bar tracking your progress. A rotating insight appears below — these are constructal principles relevant to your current activity type.
The most important rule during a session: don't just walk away. When you're ready to stop, always tap the transition button rather than closing the app. That's where the value lives.
This is the most important step in the app. Before leaving any activity, you answer two quick questions. This takes 30 seconds and prevents 20 minutes of drift.
Select where you're flowing to — not just "take a break." Each option has a suggested duration and its own countdown timer. The transition channel gives your break a defined end point so it flows naturally back into your next activity.
When your break ends, tap "Ready to return." The app surfaces your exit note — both where you left off and your first action — before you do anything else.
Read the note. Then do the first action immediately. Don't check messages first. Don't tidy your desk first. The note is your tributary back into the main channel — follow it directly and momentum rebuilds in seconds.
Tap the Progress tab (⭐) to see your Flow Score, milestones, and pattern-aware friction tips. The system learns from your sessions and surfaces insights specific to your usage — not generic advice.
Chart Your Flow captures your emotional and energy state at three natural moments in every session — giving you a psychological layer on top of the activity data.