Weekly PCOS Plan: Small Habits That Add Up

Big diet overhauls rarely last. Small habits, done most days, often do. Your weekly plan turns your PCOS goal into a short list of things to do this week.

Built from your goal

When you set up the app, you pick what matters most to you: weight, a more regular cycle, clearer skin, more energy or fertility. The app builds a plan for it, like a “Cycle Support Plan” or a “Steady Energy Plan”, with four to six habits.

A weight plan might look like this:

• Scan a meal, 5 of 7 days
• Protein-packed meal, 4 days
• 10-minute walk after a meal, 3 days
• Strength training, 2 days
• Weigh in, 1 day

Rings that fill up

Each habit has a ring with one segment per day of its target. Do it and a segment fills. At the end of each week you see your results, and a new week starts.

Some habits tick themselves. A meal scan ticks “Scan a meal”. A scan with 20 g of protein or more ticks “Protein-packed meal”. A check-in ticks “Check in”. You can always tick or untick by hand.

Why habits like these

The 2023 international PCOS guideline recommends healthy eating and regular physical activity for everyone with PCOS. For adults, the WHO suggests at least 150 minutes of moderate activity a week, plus muscle-strengthening on two or more days. A short walk after meals and two strength sessions a week are easy ways to start.

Make it yours

Change any target, add habits from the catalog, or create your own. The plan has no end date. It’s meant to fit your life, week after week.