A short guide for your first week.

Your first week

1. 1

   Install the app and make it through onboarding.

   Onboarding asks a handful of questions about when you tend to bite, what you've tried before, and what your hands look like right now. None of it leaves your phone. Answer honestly, it shapes what the program shows you.

2. 2

   Take your first photo check-in.

   Before you start Day 1, take the baseline photo. Hands flat, decent light. This is the "before" image you'll scroll back to in four weeks. Skipping it is the one thing I'd tell you not to skip.

3. 3

   Do Day 1 the day you install.

   Day 1 takes about five minutes. Read the lesson, do the exercise, log the check-in. Don't save it for "tomorrow morning when I have time." Tomorrow-you has the same 24 hours as today-you.

4. 4

   Keep it small and daily.

   The program is built around one thing a day, not one big push. If you only have 90 seconds, do the check-in and skip the lesson. Come back to the lesson later. The streak that matters is the one where you keep opening the app.

5. 5

   Look back at week 3.

   Around week 3 the photo journal starts paying off. Scroll back to your baseline image. Even on days I've slipped, looking at where my nails were a month ago has pulled me back on track. That's the part of the program I can't explain on a landing page.