{
  "schemaVersion": 2,
  "data": {
    "habits": [
      {
        "id": "h1",
        "name": "Workout from the plan 💪",
        "schedule": {
          "type": "timesPerWeek",
          "n": 3
        },
        "createdOn": "2026-01-01",
        "archivedOn": null
      },
      {
        "id": "h2",
        "name": "Move for 20 minutes, any way 🚶",
        "schedule": {
          "type": "timesPerWeek",
          "n": 4
        },
        "createdOn": "2026-01-01",
        "archivedOn": null
      },
      {
        "id": "h3",
        "name": "Mobility, 5 minutes 🤸",
        "schedule": {
          "type": "daily"
        },
        "createdOn": "2026-01-01",
        "archivedOn": null
      },
      {
        "id": "h4",
        "name": "Weekly review: energy and aches 🔁",
        "schedule": {
          "type": "weekdays",
          "days": [
            0
          ]
        },
        "createdOn": "2026-01-01",
        "archivedOn": null
      }
    ],
    "habitChecks": {},
    "mindset": {},
    "tasks": {
      "2026-01-05": [
        {
          "id": "t1",
          "text": "If you have an injury or health condition, check with a doctor first",
          "done": false
        },
        {
          "id": "t2",
          "text": "Write down your old routine: sessions, sets, distance, weights",
          "done": false
        },
        {
          "id": "t3",
          "text": "Halve the sets or distance; use weights with 3 reps to spare",
          "done": false
        }
      ],
      "2026-01-07": [
        {
          "id": "t1",
          "text": "Write this week's 3 sessions at 50% of your old sets or distance",
          "done": false
        }
      ],
      "2026-01-10": [
        {
          "id": "t1",
          "text": "Note any pain that lasts more than a day",
          "done": false
        }
      ],
      "2026-01-12": [
        {
          "id": "t1",
          "text": "Write this week's 3 sessions at 55% of your old sets or distance",
          "done": false
        }
      ],
      "2026-01-15": [
        {
          "id": "t1",
          "text": "Add back one exercise you skipped",
          "done": false
        }
      ],
      "2026-01-19": [
        {
          "id": "t1",
          "text": "Write this week's 3 sessions at 60% of your old sets or distance",
          "done": false
        }
      ],
      "2026-01-24": [
        {
          "id": "t1",
          "text": "Repeat this week if any pain lasted a day",
          "done": false
        }
      ],
      "2026-01-26": [
        {
          "id": "t1",
          "text": "Write this week's 3 sessions at 66% of your old sets or distance",
          "done": false
        }
      ],
      "2026-01-29": [
        {
          "id": "t1",
          "text": "Film one exercise to check your form",
          "done": false
        }
      ],
      "2026-02-02": [
        {
          "id": "t1",
          "text": "Write this week's 3 sessions at 73% of your old sets or distance",
          "done": false
        }
      ],
      "2026-02-05": [
        {
          "id": "t1",
          "text": "Add back one more exercise you skipped",
          "done": false
        }
      ],
      "2026-02-09": [
        {
          "id": "t1",
          "text": "Write this week's 3 sessions at 80% of your old sets or distance",
          "done": false
        }
      ],
      "2026-02-12": [
        {
          "id": "t1",
          "text": "Try one session at your old time of day",
          "done": false
        }
      ],
      "2026-02-16": [
        {
          "id": "t1",
          "text": "Write this week's 3 sessions at 88% of your old sets or distance",
          "done": false
        }
      ],
      "2026-02-21": [
        {
          "id": "t1",
          "text": "Repeat this week if any pain lasted a day",
          "done": false
        }
      ],
      "2026-02-23": [
        {
          "id": "t1",
          "text": "Write this week's 3 sessions at 96% of your old sets or distance",
          "done": false
        }
      ],
      "2026-02-26": [
        {
          "id": "t1",
          "text": "Plan your full routine for next week",
          "done": false
        }
      ],
      "2026-03-02": [
        {
          "id": "t1",
          "text": "Write this week's 3 sessions at your full old routine",
          "done": false
        }
      ],
      "2026-03-04": [
        {
          "id": "t1",
          "text": "Compare energy, sleep and soreness with week 1",
          "done": false
        }
      ],
      "2026-03-07": [
        {
          "id": "t1",
          "text": "Choose next: keep the routine or set a new goal",
          "done": false
        }
      ]
    },
    "weeklyMindset": {}
  },
  "settings": {
    "weekStart": 1,
    "weekBands": "calendar",
    "theme": "light",
    "accent": "#6d7cff",
    "weekColors": [
      "#7b61ff",
      "#35c7ff",
      "#3ddc97",
      "#ff5cad",
      "#ff8fab",
      "#ffd166"
    ],
    "locale": "en"
  },
  "ui": {
    "view": "habits",
    "month": "2026-01",
    "weekOf": "2026-01-05"
  }
}