The meditation habit tracker that actually works

Deepen your meditation practice with an app that tracks your progress and keeps you accountable to your spiritual goals.

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The habit tracker that’s designed on top of science backed methods

Drawing from the insights of behavioral research by ..experts like James Clear of Atomic Habits, BJ Fogg, Stanford Behavior Design Lab, Andrew Huberman and more—Squad leverages science backed methods to help you build and maintain good habits.

Utilizes emotional support & social connection

When the going gets tough - a support group is more important than ever. An accountability group can encourage you when you’re down, celebrate your wins, and make your journey less lonely.

Leverages social contracts & pressure

When joining a squad challenge, you're making a public commitment to squad members. A classic study by Peter Gollwitzer showed that publicly committing to a goal greatly increases the likelihood of goal attainment.

Capitalizes on the law of compounding daily actions

Building consistency by checking off your progress every day helps you to compound small actions into robust routines that helps achieve your goals gradually and exponentially over time.

Utliizes motivational penalities & variable rewards

Our credit system incentivizes you with tangible rewards and penalties to help you stick to your goals . They act as a forcing function for action by tapping into your innate desire to seek reward and avoid loss.

Makes taking action easy, attractive and satisfying

Guided daily goal setting and progress tracking is designed to make taking daily action easy, satisfying and attractive—to give you the best chance of taking action consistently toward success.

Fosters mindfulness for improvement

Daily check-in's and progress tracking are optimized for 'showing up' honestly whether you succeed or fail — with prompted questions that foster a habit of honest reflection and mindfulness

✅ Achieve your meditation goals with simple check-ins like these

Morning Mindfulness

🌅 5 min meditation

🧘‍♂️ Deep breathing

📿 Set intentions

Midday Pause

🕰️ 2 min silence

🌺 Smell a flower

🍵 Herbal tea break

Evening Reflection

🌜 Nightly gratitude

📓 Journal thoughts

🕯️ Candle meditation

Mindful Movement

🚶‍♂️ Mindful walk

🤸‍♂️ Gentle stretching

💃 Dance freely

Digital Detox

📵 Phone-free hour

🔇 Mute notifications

🌌 Stargaze

Focused Attention

👁️ Gaze softly

🌬️ Follow breath

🔔 Listen to chimes

✨ How It Works

🤝

1. Join or create a shared challenge for 1 to 4 weeks

Stay motivated with an accountability partner or squad.

✅

2. Check-in and make progress daily with others

Commit to a realistic & measurable daily goal—and check-in daily together.

📊

3. Earn or lose credits based on your check-ins 💪

Have ‘skin in the game’ by joining with credits and stay motivated with payback rewards & penalties🎖️

❤️ Hear from Squad members

Really Works

Having accountability really helped me straighten up my act. I wish it was for longer so look forward to joining the next one. I've also completely stopped making excuses the past few days after the challenge!

Sara S

Best accountability app

Helped me get started building a habit of studying and exercising regularly. So much better than all the other habit apps out there!

Elayne E

Amazing app

Squad has been very helpful to me, knowing that I have to make myself accountable end of the day pushes me to try to do something during the day. I don’t want to report that I didn’t do anything or see the same low performance report every day, so I try do more to give a good report of myself. It is the reminder ringing in my head to go and get it done. So I don’t get left behind. Thank you so much to the team.

Hay

Gamechanger

I've been using Squad for a few months now and it's been a total game-changer for me. The group accountability has helped me build a habit I've struggled with for over 4 years. Hard to overstate how impactful this has been for my life.

AP J

Great accountability tool

I really starting see progress in my fitness journey. Would love more fitness specific metrics, but group check-ins and progress reports have kept me on track!

Bad L

Keeps me consistent

Squad has been hands down the best in helping with my inconsistency. It's easy to use and makes you want to make a note of what you signed up to do. I still slip up sometimes but I get right back on track

LaKisha

6 Practical tips to achieve your meditation goals

Try these tips which are based on James Clear’s “Atomic habits” that draws on research from psychology and neuroscience

Start with one minute of meditation to make it easy to stick with.

Meditate at the same time each day to build a consistent routine.

Pair meditation with a morning coffee to create a habit stack.

Designate a quiet space for meditation to reduce distractions.

Focus on your breath to anchor your attention during meditation.

Celebrate each completed meditation session to reinforce the habit.

FAQ

How does joining an accountability group support my meditation practice?

Joining an accountability group for meditation creates a shared commitment, making it easier to maintain your practice. The group provides motivation and support, encouraging consistency and offering a space to share experiences and tips. This collective journey enhances your meditation habit by leveraging the power of community to stay committed.

Can daily check-ins with my accountability group improve my meditation habit?

Yes, daily check-ins with your accountability group can significantly improve your meditation habit. These check-ins keep your goal top of mind, fostering a sense of responsibility and commitment. Sharing your progress and challenges helps maintain motivation, making it easier to integrate meditation into your daily routine.

How can the habit tracker app help me develop a stronger meditation practice?

The habit tracker app aids in developing a stronger meditation practice by providing structure and reminders to meditate, tracking your progress, and facilitating engagement with your accountability group. This combination of features supports habit formation by making meditation a regular part of your day and encouraging consistency through social support.

What role does celebrating milestones play in enhancing my meditation habit?

Celebrating milestones in your meditation practice plays a crucial role in enhancing your habit by providing positive reinforcement. Acknowledging your progress boosts motivation and satisfaction, making the habit more enjoyable and sustainable. Celebrations within your accountability group amplify this effect, fostering a supportive and encouraging environment.