Podcast Summary: iOS Today 785 – Hacking Into Your Habits

Date: January 15, 2026
Hosts: Micah Sargent & Rosemary Orchard

Episode Overview

“Hacking Into Your Habits” explores how to form, track, and sustain good habits using built-in iOS features and third-party apps. With the new year as a backdrop, Micah and Rosemary share strategies—practical and tech-powered—for developing routines, staying mindful of device usage, and using Apple tools and apps for real-life and digital well-being.

Key Discussion Points & Insights

Setting Realistic New Year Goals

• New Year Pressure: The hosts reflect on how many people quickly abandon new year’s resolutions, emphasizing the importance of choosing personalized start points and forgiving setbacks.
  • Micah: "If you set a goal on January 1... chances are by January 2 you have stopped following through with that goal. Like, that's just literally. Those are the facts of the situation." (01:12)
  • Rosemary: "That's one of the reasons why I like to use my birthday as my reset for the next year. So that's January 11..." (01:47)

Managing Device Use with Apple’s Screen Time

• Awareness & Mindfulness: Both hosts use Screen Time for self-awareness rather than strict limits.
  • Tracks pick-ups, app time, and can set limits/filters.
  • Works across all Apple devices for a holistic view.
  • Useful for self-management and for managing devices for others (like family members).
  • Micah: "Oftentimes it leaves you with a better picture of what you are doing and... then you can take action." (04:32)
  • Rosemary: Noticed shift from TikTok to Reddit and tailored subreddit subscriptions to her current hobbies, making technology a positive tool rather than a time-waster. (05:10)
• Screen Distance: Handy feature for eye health, can be frustrating if used with glasses. (08:10-09:20)

Focus Modes: Customizing Distraction Management

• Custom Home Screens & App Filtering:
  • Rosemary organizes home screens by activity ("podcasting", "work", etc.) to reduce temptation.
  • Focus modes filter notifications and available apps, enhancing productivity and mindful use.
  • Notable for third-party integration (e.g., Fantastical calendars, mailbox filtering, 1Password).
  • Automations can be based on time, location, or learned behaviors.
    • "I get a change of background, change of lock screen, all of those things. And that... really helps me be slightly more mindful..." (11:28-13:21)

Recommended Habit Tracking & Wellness Apps

1. Habitica

(Gamified Habit Tracker)

• Appeals to those who like RPGs—gain experience, earn rewards, and collect pets by completing real-life tasks.
• Particularly popular in ADHD and neurodivergent communities.
• Rosemary: "It's one of those apps I absolutely love it and then I don't open it for two weeks..." (15:07)
• Micah: "You've got to build the habit of the habit... it's a little bit too far on the pay to play vibe... but I have heard... it is the way that they have been able to build habits over the years." (16:51)

2. Streaks

(Simple, Visual Habit Tracker)

• Set up to 24 daily habits, aiming to build consistent streaks.
• Includes automatic tracking for health-related goals via Apple Health.
• Customize pages, habits, analytics, reminders, shortcut actions, "catch up" for missed days.
• Micah: "Streaks is one of the apps that has stuck around for me more than other apps in this category." (16:51)
• Rosemary: Appreciates customizable pages, integration with Apple Health, and the option for automatic completion of certain tracked tasks. (19:40)

3. Gentler Streak

(Mindful Fitness App)

• Tracks fitness in a non-punitive, well-being-focused way.
• Encourages consistent, not constant, movement—incorporates energy and sleep data.
• Emphasizes kindness and self-compassion in building exercise routines.
• Multiple awards, praised for accessible design.
• Micah: "It's a very good app for helping you just feel better and also feel better about working out, which is nice." (25:17)

4. Habit Kit

(Visual Big-Picture Habit Tracking)

• "Calendar heatmap" similar to GitHub commit chart—see habits at a glance.
• Set daily/weekly/monthly goals; beautiful charts.
• Gentle, flexible, and rewarding for small incremental wins.
• Rosemary: "You just get these charts that build over time and I think it's a really lovely way to do things." (26:29)

Notable Quotes & Memorable Moments

• On Mindfulness:
  "I am attempting to... be slightly more mindful about how I use my devices. And Screen Time is really useful..." —Rosemary (05:10)
• On Self-Compassion:
  "Can I just suggest that we all just be really kind to ourselves and just take it easy as you're doing it, because that is how you're going to build a healthier, more sustained habit?" —Micah (23:23)
• On Customizing Tech:
  "Focus modes... have got really lovely integrations... to allow you to say, hey, this exactly is what I want to see when I open this app while I'm doing this thing." —Rosemary (11:28)

Accessibility & Inclusive Tech Awareness

• Listener shares how Apple’s Voice Control enables full device use for people with paralysis (33:43).
  • "Thank you iOS today for helping others learn about Apple accessibility features. In some situations they can be life changing or enabling if you prefer." —Listener Feedback (33:43)
• Micah: Highlights how smart home tech, often dismissed as frivolous ("a fridge door that opens with your voice"), can be life-changing for users with accessibility needs (33:43-35:42).

Community Tips & Feedback Highlights

• Shortcuts Corner:
  Listener asks how to streamline launching a church’s YouTube channel on an iPad for a parent with accessibility needs—seeking a method to avoid excess Safari tabs and possibly open the YouTube app directly.
  • Rosemary provides a step-by-step shortcut, suggests the app Opener if needed, and explains Safari tab management (40:06-45:32).

App Cap Picks (Fun/Useful App or Gadget Recommendations)

• Micah: Divoom TiVo 2 – a pixel display Bluetooth speaker styled like a retro TV, has alarms, timers, Pomodoro, and syncs notifications. “It’s just a cute little thing... and you are able to... have your phone’s notifications mirrored onto the display.” (45:32-48:32)
• Rosemary: Satechi On-the-Go USB-C Lanyard – doubles as a lanyard and 1.5m, 60W USB-C charging cable.
  • "It’s a lanyard... but this isn’t just a lanyard... it’s a 1.5 meter 100 watt USB-C cable. So it also means... I can also charge my phone anywhere." (48:32–51:31)

Timestamps for Key Segments

| Timestamp | Segment/Topic | |-----------|-----------------------------------------------------------| | 00:57 | Show intro, New Year’s goals & habit resets | | 02:08 | Defining and choosing meaningful habits | | 04:32 | Deep dive into Screen Time: uses, awareness, and limits | | 05:10 | Rosemary on mindful device use and customizing Reddit | | 08:10 | Discussion of Screen Distance feature | | 09:20 | Focus Modes: Home screens, notifications, app filtering | | 11:28 | Focus Filters & third-party app integrations | | 15:07 | Habitica: gamified habit tracking | | 16:51 | Streaks: simple, flexible habit and health tracking | | 19:40 | Auto-health tracking; advanced features in Streaks | | 23:23 | Gentler Streak: compassionate activity tracking | | 26:29 | Habit Kit: big picture habit tracking | | 30:08 | Inviting listener feedback about habit tracking | | 33:43 | Accessibility & voice control listener testimonial | | 38:38 | Shortcuts Corner: Help automating YouTube for accessibility | | 45:32 | App Cap picks: Divoom TiVo 2, Satechi USB-C lanyard | | 51:31 | Ending notes and where to find the hosts |

Final Thoughts & Takeaways

• Start from Awareness: Use built-in tools like Screen Time to observe, don't judge.
• Personalize & Be Gentle: Build habits incrementally, use focus modes and automation to reduce friction, and be kind to yourself.
• Tech as an Enabler: Technology—whether for habit building, accessibility, or convenience—should work for you, not the other way around.
• Community Wisdom: Share your strategies and adaptations: personal tips often help others in ways big and small.

Contact & Feedback:

• Email: iostoday@twit.tv
• Share your preferred tools, habits, or accessibility tips with the hosts.

Full episode link: TWIT.tv: iOS Today 785
(Note: Exact URL may vary; check the TWiT.tv site for latest episodes.)