For shift workers
A habit tracker for shift workers whose week never repeats
Earlies, lates, nights and twelve-hour days do not fit apps built around a fixed morning routine. Streako lets your habits follow the rota instead: weekly targets, forgiving streaks and check-ins that take a second between tasks.
Streako is a habit tracker, not a medical or sleep app, and nothing here is medical advice. Shift work can seriously affect sleep and health; if you are struggling with sleep, tiredness or your health, talk to a doctor or your occupational health service.
The problem
Why daily habits break on a rota
- 1
"Every day at 7am" does not exist
Some weeks you are up at five, others you sleep until two in the afternoon. A habit tied to a clock time or a daily streak is broken by the first set of nights.
- 2
Long shifts leave nothing over
After twelve hours on your feet the plan to train, read or cook properly goes out of the window. Then the guilt of a broken streak makes the next day harder too.
- 3
Basics get forgotten on shift
Water, a proper break and a minute to breathe slip when the ward or the floor is busy. You notice at the end, when you have a headache and no memory of the last drink.
How Streako helps
Built for shift workers, not for a perfect week
Schedules that follow the rota
Times per week, times per month or every N days. With a weekly or monthly target, your streak counts the weeks or months you hit it, not whether you did it on a Tuesday.
Freeze tokens for brutal weeks
Daily habits earn a freeze token every 7 unbroken days, up to two at once. A missed day on a run of long shifts spends one instead of resetting the streak.
Reminders you control
Set reminder times per habit and pick the weekdays they fire, or use smart reminders based on when you usually check in. Switch them off for a set of nights.
A challenge with your shift
Share an invite code with colleagues and run a water or step challenge together. It works across rotas because everyone checks in on their own time.
Choosing an app
What to look for in a habit tracker for shift work
A rota makes some features essential. Here is what to check, whichever app you use, and how Streako handles it.
- Targets per week, not per day
- Schedule a habit a set number of times per week or month, or every N days, so days off and days on balance out.
- Forgiveness for heavy runs of shifts
- Every 7 days of unbroken daily streak earns a freeze token, you can hold two, and a missed day spends one automatically.
- Late check-ins
- Forgot to tap after a night shift? Log the check-in on the right day, up to 7 days back.
- Works with poor signal
- Streako works offline and syncs later, which helps in basements, warehouses and hospital corridors.
- Quick to use one-handed
- One tap for Yes / No, a couple of taps to add glasses of water to a Count habit.
In practice
Habits across a run of shifts
Not a single day, because yours change. These anchors are tied to the shift itself, so they work whether you start at 7am or 7pm.
Before the shift
Fill your bottle
A Count habit for water through the shift, with a target that suits a long day. Add a glass at each break.
Drink water: ready-made setupOn a break
Stretch for five minutes
Calves, back and shoulders after hours standing or lifting. Short enough to fit any break you get.
Stretch: ready-made setupAfter the shift
Decompress
Ten minutes of breathing or quiet before you try to sleep or face the house. Tracked as minutes, any time of day.
Meditate: ready-made setupDays off
Train three times a week
A weekly target instead of a daily one. A week of nights can still be a good week if the sessions land on your days off.
Exercise: ready-made setupWhenever you sleep
Protect your main sleep
Phone down and lights out when your sleep window starts, whatever the clock says. Track it as Yes / No.
Sleep on time: ready-made setup
Start here
Good habits for shift workers
Each one comes with a ready-made setup: type, target, schedule and reminder.
Drink water
A glass at each break adds up across a long shift.
Read moreStretch
Five minutes that fits into any break, on any shift.
Read moreMeditate
A short wind-down between work mode and rest.
Read moreExercise
Three sessions a week, placed on whichever days you are off.
Read moreEat vegetables
A simple count that is easier to plan when you prep before a run of shifts.
Read moreRead
A few pages on a day off that belong only to you.
Read moreTry a challenge
The 30-day water challenge
A simple one to run with your team: everyone logs glasses on their own shifts, and the board shows who is keeping up.
See the rules and planRead the guide · 6 min
Never miss twice: what to do when you break a streak
A run of nights will knock a habit over. The "never miss twice" rule is about what you do on the first day after.
Read itWhen Streako isn't the right fit
- You want reminders that follow your rota automatically. Streako does not read your shift calendar; reminders fire at the times and weekdays you set.
- You want sleep tracking or advice on adjusting to nights. Streako is not a sleep app; talk to a doctor or occupational health if sleep is a problem.
- You need a staff wellbeing programme with reporting for managers. Challenges are for colleagues and friends, with no admin dashboard.
- You use an iPhone. Streako is Android only for now.
FAQ
Streako for shift workers: common questions
Use a weekly or monthly target instead of a daily one, for example exercise 3 times per week. The streak counts the weeks you hit it, so it does not matter which days you were on.
Check in whenever suits you. If you forget or want a check-in on a different day, you can log it up to 7 days back.
Reminders fire at the times and weekdays you choose for each habit, and smart reminders can follow the time you usually check in. They do not read your rota, so adjust them when your pattern changes.
Yes. Create a challenge, share the 8-letter code or QR in your team chat and up to 100 colleagues can join. Everyone checks in on their own shifts.
No. Streako can remind you to protect a sleep window, but it is not a sleep or medical app. If shift work is affecting your sleep or health, talk to a doctor or occupational health.
No. This page explains how the app works. For anything about your health, sleep or fitness to work, speak to a qualified professional.
Also built for
Who else uses Streako
Students
Study streaks, exam season and challenges with classmates.
Read moreWorking professionals
Deep work, a five-minute plan and routines that survive a busy week.
Read moreADHD
One-tap check-ins, instant rewards and streaks that forgive.
Read moreCouples
Build habits together with a challenge for two.
Read moreBeginners
Start with one tiny habit and let a streak do the motivating.
Read moreDevelopers
Protect deep work from chat, look up from the screen and keep side projects moving.
Read moreCreatives
Daily practice for writers, artists and musicians, on a schedule that bends.
Read moreTeachers
Habits that survive marking season, term rhythm and the Sunday evening dip.
Read moreParents
Tiny habits for fragmented days, a little time for you, and goals shared with your partner.
Read moreGym-goers and runners
Training sessions per week, rest days that keep your streak, and a gym partner on the board.
Read moreStart your first streak today
It takes ten seconds to add a habit. The flame does the rest.