Habits compound. Research consistently shows that 90 days is the threshold at which new behaviours shift from deliberate effort to automatic routine.
That's why we created the 90-Day Wellbeing Challenge – a commitment to building lasting mental fitness habits by using Companion's chat and diary features daily for 90 days.
What the challenge is
The 90-Day Wellbeing Challenge is an encouragement to commit to the habit of applying Companion's empathetic chat and automatic diary for your personal growth. It's not a separate programme with structured exercises – it's a commitment to show up every day and use the tools that are already part of Companion:
- Empathetic conversation – talk about what's on your mind, and Companion listens and responds with genuine understanding
- Automatic diary generation – every session is summarised into a personal diary entry you can revisit any time
- Voice support – speak naturally using voice-to-text, making it easy to reflect even when typing feels like too much
The idea is simple: by committing to 90 days of regular use, these tools become a natural part of your routine rather than something you have to remember to do.
The science behind 90 days
A landmark study by Phillippa Lally at University College London found that habit formation takes on average 66 days, with a range of 18 to 254 days depending on complexity. We chose 90 days to comfortably cover the full range for most users and include a buffer period to reinforce the habit.
Progress tracking
The Challenge dashboard shows:
- Daily streak and completion rate
- Mood trend over the 90 days
- Diary entries you can browse and revisit
Getting started
The 90-Day Challenge is available on all paid plans. Open the app and start a conversation – that's it. Each chat session and diary entry counts toward your 90-day streak.
Further tools for mental fitness are on the way. We're always open for suggestions at [email protected].