Use case
The session you skip is the one nobody reminded you about
You do not skip the gym at six. You skip it at half five, when nothing reminds you to start leaving. By the time the 18:00 reminder arrives you are still at a desk, and the session is already gone.
The decision happens half an hour before the session
Training plans fail at a predictable moment, and it is not the moment the session starts. It is the thirty to forty minutes before it, when leaving is still possible and staying is still comfortable.
A reminder that arrives at the session time is arriving to report a result, not to change one. At 18:00 you are not deciding whether to train. You are finding out that you already decided, at about 17:30, by not moving.
Everything on this page comes from that one observation. Move the prompt earlier, make it louder than a banner, and tie it to the days your programme actually uses rather than to a vague idea of most days.
How a training block quietly dies
Rarely in week one. Usually in week three, and usually like this.
The banner at 18:00
It arrives, you see it, you think "after this email". You are not lying to yourself in that moment. You simply have no second prompt, and the first one is now gone from the screen.
The week the pattern changed
Your programme is Monday, Wednesday, Saturday. Your reminder says "every day", so five of seven fire on days you should be resting. Within a fortnight you are ignoring all of them, including the three that mattered.
The class you had to book
Booking opens 48 hours before. The class fills in nine minutes. Nothing in your week is pointed at the booking window, only at the class.
The supplements and the rehab
The physio gave you three exercises a day. They are the easiest thing in your whole programme and the first thing to vanish, because nothing rings for them.
The parts that hold a training week together
Per-day repeats
Switch on Monday, Wednesday and Saturday. Leave the rest off. A push-pull-legs split is three reminders, each on its own days.
Pre-alarm
Eight preset offsets from 5 minutes to 5 hours, and you can stack more than one. The 30-minute pre-alarm is the one that changes behaviour.
A real alarm
Not a badge. It rings at the exact minute with a tone you chose from 33 across six groups, and there is a Stop control while it rings.
Leave the office, get the prompt
Pin a location and choose whether it fires when you arrive or when you leave. Leaving work is a better trigger than a clock, because it is the actual moment the decision is live.
Repeat ends
A six-week block ends after a date you set. An eight-session physio course ends after a count. Neither keeps ringing once it is over.
History
Completed reminders stay in History, which turns "I think I trained twice last week" into something you can check.
For the days you need asking twice
Timelee's nag setting is called Pinch Me, and it re-rings a reminder on an interval instead of firing once: every minute, or every 5, 15 or 30 minutes, hourly, or daily.
The 5, 15, 30-minute and hourly settings repeat six times and then stop, so Every 30 Minutes gives you a three-hour window in which the thing keeps coming back. Every Minute and Every Day keep going until you mark the reminder done.
That is the right tool for the rehab exercises and the water, and the wrong tool for the session itself. Use it on the small things you genuinely want to be pestered about, or it becomes noise and you will turn the whole app off.
- Six repeats on the 5, 15, 30-minute and hourly intervals
- Every Minute and Every Day run until you mark it done
- Set per reminder, so most of your list stays quiet
Building one training week
Do this once at the start of a block. It takes about ten minutes.
Put the sessions on their real days
One repeating reminder per session type, with only the day toggles that session uses. Set Repeat ends to the date the block finishes so next month starts clean.
Add a 30-minute pre-alarm to each one
This is the prompt that does the work: it arrives while leaving is still possible. The session-time reminder then becomes a confirmation rather than the whole plan.
Put the booking window in, not the class
If a class opens 48 hours ahead, the reminder belongs at the booking moment. A reminder for a class you could not get into is just a note about a disappointment.
Give the small daily things Pinch Me
Rehab, mobility, water. Every 30 Minutes repeats six times, which is usually enough to catch you between other things without becoming the loudest thing in your day.
Leave the delivery low
Almost all of this belongs on a plain alarm. Loud channels only keep working because you use them rarely, and a workout is not the thing to spend that credibility on.
The leave-work trigger runs on your phone
You can pin the location, set the radius and choose arrive or leave from the web dashboard, but the geofence is watched by the Android or iOS app. A browser cannot follow you out of the building. Set it at a laptop; your phone does the watching.
A reminder at the session time reports the outcome. A reminder thirty minutes earlier decides it.
Set this week's three sessions, with the pre-alarms
Sign in with Google and put the next block in on its real days. Try it with one reminder this week and see whether half five looks different.