14 and 28-day programs and sleep guide

What you can do

Guided programs and sleep, in detail

“Your first 14 days”New

Each day, a one-minute lesson, one key idea and an action: log a meal, check your garden, prepare the shopping list...

The action ticks itself off

When you really do it in the app, the day is completed without you having to tick anything.

Questions that aren't graded

Some days, a quick question with its explanation. No scores and nothing in red.

28 days of habits that stickNew

Four weeks: water and breakfast; vegetables, fruit and legumes; moving and resting; cooking and eating calmly.

At your pace, without guilt

A new day opens each day. If you come back after a week, you pick up where you left off: no lost days or broken streaks. You can pause or start over.

14-night sleep planNew

One habit per night: a fixed wake-up time, morning light, early caffeine, screens out of bed...

Night routine

A list of steps you choose yourself to prepare for rest, with guided breathing one tap away.

Sounds for sleeping

White, pink or brown noise with a timer from 15 to 90 minutes and a gentle fade-out. It keeps playing with your phone locked.

Bedtime reminder

Optional and off by default: you choose the time, the margin and the nights. And you see how your sleep has changed over the last 14 nights.

How it works

In three steps

1

Choose a program

Start with “Your first 14 days” from Home or the menu.

2

One minute a day

Read the lesson and do the day's action in the app.

3

Follow at your pace

Pause, come back or start over whenever you like.

Frequently asked questions

Questions about guided programs and sleep

What happens if I don't open the app one day?

Nothing. The program waits for you on the same day: there are no lost days or streaks to break.

How long does each day take?

The lesson takes a minute and the action is something you'd already do in the app, like logging a meal or water.

Does the sleep guide treat insomnia?

No. It gathers general sleep hygiene habits. If you often sleep badly, consult a healthcare professional.

Do the sounds need a connection?

No. They are generated on the phone itself and keep playing with the screen locked until the timer ends.

Does it cost coins?

No. The programs and the sleep guide are free and use no AI.

And more

Everything else DietaGo does

Nutrition diary Photo, voice or barcode, your moments, saved meals and CSV/PDF. Mindful eating Food comparison, hunger and fullness scale, “no numbers” mode and caffeine, alcohol and water. Home, calendar, widgets and voice Your shortcuts, monthly calendar, widgets, watch, voice shortcuts, units and six languages. AI Chef and recipes AI Chef with what you have, photo to recipe, your own recipes and cooking mode. Budget menu Quick menu, dinners to suit your kitchen, estimated prices and shopping by aisle. Weekly plan and shopping list Templates, budget menu, AI plan, shopping list and household. Pantry and fridge scanner Scan your fridge with the camera, or add items by hand, by voice or with a barcode. Daily habits Water, sleep, steps, mood, your patterns and Apple Health or Health Connect. In-depth health Medication, digestion, recovery, GLP-1, cycle and a report for your doctor. Glucose, scale and blood tests The glucose curve after each meal, your scale's body fat and lean mass, and your blood tests. Life stages Pregnancy, breastfeeding, perimenopause and menopause: adjusted goals, precautions and symptoms. Wellbeing and active breaks Your garden, your battery, breathe, active breaks, jar, stickers and stories. Progress, weight and fasting Weight toward your goal, photos and measurements, adaptive TDEE and fasting. Training, CrossFit and HYROX WOD whiteboard by blocks, HYROX with splits, steps and watch. Strength and progression Records, estimated 1RM, load progression, rest, library and 4 to 8-week plans. Challenges, streak and coach Daily streak with a weekly goal, challenges with a pot, achievements and AI coach. Coach with memory and voice Conversations you can pick back up, what the coach remembers about you in plain view, and voice conversation. Friends and shared household Household shopping in real time, friends by code or link, accountability partner and encouragement. Dietitians and chefs Dietitians with reviewed credentials, chefs to follow and chef applications.

One small step every day