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Check that notifications are allowed in Settings → 15 Min Week → Notifications, and that the current time is within your work hours on one of your work days. If you use a Focus mode, add 15 Min Week to its allowed apps or turn on Time Sensitive notifications for it. Also open the app at least every couple of days: iOS only lets an app schedule a limited number of reminders ahead, and opening the app tops them up.

Yes. When a check-in arrives, press and hold the notification (or swipe down on it), type what you did and tap Save.

Yes. On the home screen, tap any empty slot in today's log ("Tap to fill in") and add what you were doing.

Beep plays a short double beep. Alarm plays a longer alarm, and while the app is open it keeps going until you tap the screen. Buzz is silent and only vibrates, so make sure vibration is turned on in your iPhone's Sounds & Haptics settings. With your ringer switched to silent, Beep and Alarm won't make a sound unless the app is open.

Tap ⋯ → Settings. New times and alert styles apply right away. If your week is already under way, new work days apply from your next week.

That written recap is generated on your iPhone by Apple Intelligence, so it only appears on devices that support Apple Intelligence and have it turned on. Everyone gets the stats, the "where your time went" breakdown and the timeline.

Your answers are stored only on your iPhone and are deliberately left out of iCloud backups, so they never leave your device. That also means deleting the app, or moving to a new phone, starts you fresh. To keep a day's summary, use the share button on the summary screen.

Tap ⋯ → Settings → Erase all data. This removes every check-in and takes you back to the challenge screen.