Personal Recovery · 2026
Recovery is a system. Not a streak.
Habits · medicines · journal · craving forecasts · five-phase SOS
Offline PWA
No Accounts
SF Pro UI
Example stories · SteadyCap · All examples
Built by Shamikh AhmedSteadyCap © 2026
The Problem
Recovery tools are
fragmented.
📱 Habit apps don't understand cravings — they track streaks, not crisis moments.
📓 Journals don't connect to triggers — insights stay locked in notes.
🆘 Crisis moments need one tap, not five apps and a login.
💊 Medicines, skincare, and hair routines live in separate reminder apps.
🫁 Body-healing progress is invisible — you can't see hour-by-hour recovery.
You deserve one private place when cravings hit.
The Solution
Score.
SOS.
Private.
SteadyCap unifies recovery into one offline PWA on your phone.
🧭
Recovery Score
0–100 compass from real behaviour — habits, routines, journal, streaks.
🔥
12+ Habits
Streaks + hourly timelines — science-informed, not guilt-driven.
🆘
Emergency SOS
Phased protocol for high-risk craving moments. One thumb.
🔮
Trigger forecast
Spots risk windows from patterns in your journal — not generic advice.
Navigation
Six tabs. One calm companion.
Designed for glances, not scrolling. Every pillar one tap away.
☀️
Today
🫁
Recovery
🆘
SOS
📚
Learn
📝
Journal
👤
You
☀️ Today
Routines checklist, habit progress, one-tap SOS, gentle nudges.
🫁 Recovery
Hourly + daily body-healing timelines, craving forecast.
🆘 SOS
Emergency craving protocol, grounding tools, breathe timer.
📚 Learn
Recovery knowledge library with evidence-tagged articles.
📝 Journal
Daily entries, mood, triggers — feeds craving forecasts.
👤 You
Medicines, skincare/hair, habits, settings, export/import.
Today Tab
Your day. One screen.
Routines, habit progress, gentle nudges — and one-tap SOS when cravings hit.
3/7 tasks
Gentle nudges
One-tap SOS
☀️Today
🫁Recovery
🆘SOS
📚Learn
📝Journal
👤You
Recovery Score
87
Recovery
Your recovery compass.
One score from habits, routines, journal, and milestones — calm progress, not guilt.
What feeds the score
✓ Habit streaks & daily check-ins
✓ Medicine & routine completion
✓ Journal consistency
✓ Milestone progress on timelines
✓ Medicine & routine completion
✓ Journal consistency
✓ Milestone progress on timelines
14
Day Streak
3
Active Habits
Medicines
Fixed times or as-needed.
Configure in Profile. Check off on Today. Push notifications + in-app toasts when doses are due.
💊 Daily Medicines2/4
✓
Sertraline 50mg
SSRI · morning with food
✓
Vitamin D3 2000IU
With breakfast
Melatonin 3mg
Sleep aid
Ibuprofen 400mg
Pain relief
🟢 Teal time badges for scheduled doses
🟣 Purple PRN pill for as-needed entries
🔔 iOS 16.4+ push reminders when installed as PWA
🟣 Purple PRN pill for as-needed entries
🔔 iOS 16.4+ push reminders when installed as PWA
Skincare & Hair
AM / PM + weekly steps.
Set once in Profile. Check off daily on Today. Weekly deep-care chips for masks and treatments.
☀️ AM
🌙 PM📅 Weekly
✨ Skincare AM2/4
✓
Gentle cleanser
✓
Vitamin C serum
Hyaluronic acid
SPF 50 moisturiser
🌙 Skincare PM0/3
Double cleanse
Retinol 0.3%
Night moisturiser
💇 Hair AM1/2
✓
Minoxidil foam
Scalp massage (3 min)
Clay mask · SunDeep condition · WedScalp scrub · Sat
Habits
12 built-in + custom habits.
Vape, cigarettes, porn, social media, and more. Streaks and recovery score update as you log progress.
12+
Built-in
∞
Custom
💨
Vape
🚬
Cigarettes
🍺
Alcohol
🔞
Porn
📱
Social Media
🌿
Weed
🎮
Gaming
☕
Caffeine
🍬
Sugar
Recovery Engine
See your body heal.
Per-habit recovery timelines, body engine, craving forecast, knowledge-linked protocols.
🔥 Quit Date
→
⏱️ Hourly 72h
→
📅 Daily/Weekly
→
🧬 Body Systems
→
🔮 Forecast
🫁
Lungs & Cardio
CO clearance, oxygen saturation, heart rate normalising — hour by hour.
🧠
Neurological
Nicotine halving, dopamine recalibration, craving wave patterns.
🌙
Sleep & Mental
REM rebound, anxiety plateau, irritability peaks — all mapped.
Hourly Timeline
First 72 hours, hour by hour.
Body-healing milestones from timelines-hourly.js — see what's happening inside while you stay clean.
Active: Vape · Day 0
1h
Nicotine Declining
Blood nicotine from your last puff dropping rapidly. First craving wave may hit within 60 minutes.
🧠 Neurological
2h
Heart Rate Dropping
Cardiovascular system responding to reduced stimulant load. Resting heart rate normalising.
❤️ Cardiovascular
4h
Hand-to-Mouth Urge
The behavioural habit of raising device to mouth peaks. Keep hands busy with water or a fidget.
✋ Behavioural
6h
Cotinine Processing
Liver metabolising nicotine into cotinine. Metabolic clearance accelerating.
🔬 Metabolic
8h
Oxygen Normalising
CO levels decreasing. Oxygen delivery to tissues improving — lungs beginning recovery.
🫁 Lungs
18h
Airway Recovery Begins
Vaping-related airway irritation starting to resolve. Deep breaths feel slightly easier.
🫁 Lungs
36h
Dopamine Crash
Dopamine baseline at its lowest. The flatline feeling is your brain recalibrating — temporary.
📉 Neurological
60h
Taste Buds Waking
Taste receptor recovery accelerating. Food may start tasting noticeably richer.
👅 Sensory
Body Systems
Physical recovery tracking.
System scores update as milestones unlock — lungs, cardiovascular, neurological, sleep, and more.
🫁Lungs
72%
❤️Cardio
85%
🧠Neuro
58%
🌙Sleep
45%
🧘Mental
63%
⚡Energy
51%
Trigger Forecast
Know risk before it hits.
Journal trigger patterns feed a craving forecast card with colour-coded risk levels.
🔮 Craving Forecast
HIGH RISK
Thursday · 8–10 PM window
Top triggers:
• Alone at home after work
• Boredom + phone in hand
• Stress from deadlines
• Alone at home after work
• Boredom + phone in hand
• Stress from deadlines
Tomorrow
MEDIUM
Weekend pattern — risk rises Saturday afternoons.
Sunday
LOW
Gym + journal streak lowers forecast score.
Emergency SOS
Built for the moment you can't think straight.
Five-phase crisis flow when seconds matter. One thumb. Full screen. No login.
⏸️ Pause
→
🌍 Ground
→
🫁 Breathe
→
✅ Decide
5️⃣
5-4-3-2-1 Grounding
5 see, 4 hear, 3 touch, 2 smell, 1 taste.
⏱️
Breathing Timer
Animated breathe ring — inhale, hold, exhale cycles.
📞
Crisis Contacts
One-tap call or text without leaving the flow.
👍
One-Thumb Design
From Today tab or red SOS nav button.
SOS · Breathe
Live breathe ring demo.
Inhale · Hold · Exhale cycles automatically — same animation states as app.css breath-ring.
Inhale 4s
Hold 4s
Exhale 6s
4
Inhale
Follow the ring. Each craving wave passes in ~3 minutes.
Journal
Log mood, triggers, reflections.
Journal data feeds craving forecasts and recovery insights. Private entries stay on your device.
Wednesday, June 10 · 9:42 PM
😫😕😐🙂😊
Craving hit hard after dinner — sat on the couch with phone in hand. Did 5-4-3-2-1 grounding instead of opening Instagram. Feeling proud but restless.
BoredomEveningPhoneResisted ✓
Tuesday, June 9 · 7:15 PM
😫😕😐🙂😊
Stressful day at work. Almost reached for vape on the drive home. Used SOS breathe instead.
StressCommuteVape urge
Learn Library
Recovery knowledge, evidence-tagged.
Searchable library with categories, article reader, scientific vs reported evidence levels.
AllNeuroscienceCravingsSleep
Neuroscience
Why Craving Waves Peak Every 1–2 Hours
Nicotine withdrawal cravings arrive in waves, not constant pressure. Each wave lasts 3–5 minutes...
● Scientific evidence
Behavioural
The Hand-to-Mouth Habit Loop
Vaping isn't just nicotine — it's a deeply ingrained motor pattern...
● Reported evidence
Sleep
REM Rebound After Quitting
Nicotine suppresses REM sleep. Vivid dreams and fragmented nights are normal...
● Scientific evidence
Profile & Data
Your recovery settings hub.
Manage medicines, routines, habits. Export/import JSON backup. Push reminder permissions.
87
Recovery Score
14
Best Streak
4
Medicines
23
Journal Entries
💊
Medicines
4 active →
✨
Skincare & Hair
AM/PM →
🔥
Habits
4 tracking →
📤
Export / Import
JSON backup
🔔
Push Reminders
Enabled
Privacy by Design
Your data never leaves your phone.
Offline-first PWA. No accounts. No analytics. Orange-on-obsidian UI — calm, not clinical.
0
Servers
0
Accounts
0
Analytics
💾
localStorage Only
All recovery data stored on-device. Export JSON when you want a backup.
✈️
Offline After First Load
Service worker caches app shell. Airplane mode works.
🔒
No Tracking
No analytics, no telemetry, no third-party SDKs.
🎨
Calm Dark UI
#080808 obsidian + #FF6B35 orange. Glass cards, SF Pro typography.
Private by design
One tap when it matters.
Install privately from Safari. SOS works offline — built for real moments.
SteadyCap/
├── index.html · PWA shell + safe areas
├── sw.js · Service worker offline cache
├── css/app.css · Design system
├── js/modules/ · Today, Recovery, SOS, Journal...
├── js/data/timelines-hourly.js · 72h milestones
└── manifest.json · Add to Home Screen
📱
Safe Area Aware
Notch + home indicator. Full-screen after Add to Home Screen.
👆
touch-action
manipulation on all controls — no 300ms tap delay.
🔔
Push Reminders
iOS 16.4+ PWA notifications for medicine alerts.
Vanilla JS
localStorage
Service Worker
No npm
#FF6B35
Try It Now
Recovery is not a streak.
It's a system.
shamikhahmed.github.io/SteadyCap
📱 Safari → Share → Add to Home Screen · 📁 github.com/shamikhahmed/SteadyCap
1. Open in Safari on iPhone
2. Complete onboarding
3. Share → Add to Home Screen
4. Enable push reminders in Profile
2. Complete onboarding
3. Share → Add to Home Screen
4. Enable push reminders in Profile
SteadyCap — routines, medicines and support for recovery.
Built by Shamikh Ahmed · June 2026
Built by Shamikh Ahmed · June 2026