✦ Science-backed wellness  ·  Tiny habits, real results

Big results from
tiny habits.

MicroFlow helps you build lasting wellness habits through micro-bursts — focused activities of just 30 seconds to 5 minutes that fit into any day.

Start for free  → See how it works
Good morning ☀️
🟢 In Flow
🔥  12-day streak  ·  Keep going!
Today's Progress
40%
today
😴
🙂
⚖️
⚡
🚀
🫁
Box Breathing
4-4-4-4 breath reset. Calm your mind instantly.
START NOW
30s
Minimum burst duration
7+
Wellness categories
5 min
To feel a difference
4
Platforms supported
✦ How it works

Three steps to a better day.

MicroFlow removes every excuse. No gear. No block of time. Just intent and a few minutes.

Step 01
🎯
Set your goals
Tell MicroFlow what matters — energy, focus, sleep, stress, or longevity. Pick how much time you have per day. Done in under a minute.
Step 02
⚡
Start a micro-burst
MicroFlow recommends the perfect activity for your energy and goals right now. Tap start and follow the guided timer. 30 seconds to 5 minutes.
Step 03
📈
Watch it compound
Every burst earns XP, builds your streak, and feeds your progress ring. Insights show you trends across 7 and 30 days. Small actions become visible momentum.
Step 04
🏆
Unlock challenges
Ready for more? Take on structured multi-day programs — 7-Day Energy Reset, Flow for Focus, Better Sleep Week — and unlock achievements along the way.
✦ Features

Everything you need.
Nothing you don't.

MicroFlow is built for real people with real schedules. Every feature earns its place.

🧠
Adaptive Recommendation Engine
Every morning you rate your energy on a 1–5 scale. MicroFlow recalibrates every suggestion to match how you actually feel — not how it expects you to feel. Low energy? Gentle breathing and stretching. High energy? High-impact movement bursts.
⚡ High energy day 🧘 Recovery mode 🎯 Focus block 😴 Low intensity
🧠
🏆
Gamification That Sticks
Streaks, XP, levels, and achievements — designed to reward consistency, not perfection. Every burst moves you forward.
Level 7 · 680 XP 800 XP to Level 8
🔥 12-day streak 🏅 Early bird ⚡ 50 bursts
🏆
🫁
Breathing
Box breathing, physiological sighs, calm resets. Reduce cortisol in under 90 seconds.
🫁
🏃
Movement
Power walks, mobility flows, standing exercises. Counter the damage of a sedentary day.
🏃
🧘
Mindfulness
Focus micro-sessions, mental resets, clarity exercises. No experience required.
🧘
📊
Deep Insights
7-day and 30-day trend charts. Category breakdowns. Best time of day. Streak analytics. See your wellness in data.
📊
✅
Custom Micro-Habits
Beyond guided bursts, build your own habits. Define a custom daily behavior, set a completion target, choose an icon and color, enable a reminder, and watch your personal streak grow. Your habits live alongside your bursts for a complete daily wellness picture.
💧 Drink water · 3× 🌅 Morning walk · 1× 📖 Read · 1× 🥗 Eat well · 2×
✅
✦ Categories

Every dimension of wellness.

MicroFlow covers all the pillars your body and mind need — not just workouts.

🏃
Movement
Mobility · Strength · Activation
🫁
Breathing
Calm · Focus · Recovery
🧘
Mind
Clarity · Attention · Reset
⚡
Energy
Hydration · Nutrition · Boost
💤
Sleep
Wind-down · Calm · Rest prep
🌱
Longevity
Consistency · Habits · Health span
🔄
Recovery
Stretch · Rest · Restore
✦ Challenges

Structured programs.
Real outcomes.

For when you want more than a daily habit — a guided program with milestones, achievements, and a clear finish line.

⚡
7 Days
7-Day Energy Reset
Tiny bursts that lift your energy every single day. Break the afternoon slump for good.
ENERGY MOVEMENT
3 of 7 days complete 43%
🎯
14 Days
Flow for Focus
Daily micro-actions for deeper concentration, sharper thinking, and less mental fog.
FOCUS MIND
9 of 14 days complete 64%
🌙
7 Days
Better Sleep Week
Wind-down routines and calm micro-bursts to quiet your mind and sleep deeper.
SLEEP BREATHING
2 of 7 days complete 28%
✦ The science

Not wellness theater.
Real mechanisms.

Every burst category in MicroFlow is grounded in published research. Here's why micro-actions work.

90s
Breathing activates your calm system
Controlled breathing exercises activate the parasympathetic nervous system, measurably reducing cortisol in under 90 seconds.
3×
Movement breaks counter sitting damage
Short movement breaks, 3× daily, reverse the metabolic and circulatory damage caused by prolonged sitting — more effectively than one long session.
#1
Consistency beats intensity
Consistency is the single most reliable predictor of long-term health outcomes. Doing less, every day, outperforms doing more, occasionally.
66
Days to form a real habit
Research from UCL shows new behaviors take an average of 66 days to become automatic. MicroFlow's streak system is built around this window.
✦ Platforms

Your device. Your flow.

One app, four platforms. MicroFlow is built with .NET MAUI so your habits follow you everywhere.

🤖 Android
🍎 iOS
🖥️ macOS
🪟 Windows
✦ Get started

Five minutes from now,
you'll feel better.

Start your first micro-burst today. No subscription required to begin. No equipment. No excuses.

Download MicroFlow  → Explore features