How to export, back up and restore your Steady data

You can keep your own copy of your training: a spreadsheet, a PDF, or a backup file that you can add back to Steady on this phone or another one. It's free. You choose where each file goes, and Steady doesn't upload it.

Where to find it

Tap Settings at the top of the home screen and scroll to Your data, below Privacy. It has four rows:

Export as spreadsheet (CSV)
Export as PDF
Save a backup
Restore from a backup

Under them, Steady says: "Files are saved where you choose. Steady doesn't upload them."

How saving a file works

Tap Export as spreadsheet (CSV), Export as PDF or Save a backup.
Your phone's own file picker opens, with a file name and today's date already filled in.
Choose a place: a folder on this phone, or a storage app you use, such as Google Drive. Then confirm in the picker.
Steady writes the file and says Done: "Your file is in the place you chose."

Steady asks for no permission: the picker lets it write only the one file you chose. If you close the picker without choosing a place, nothing is written and Steady shows nothing.

If the file can't be written, Steady says Couldn't write the file: "Steady couldn't write to the place you chose. Try again, or choose another place." and "Nothing on this phone has changed."

If you choose a storage app, that app keeps the file under its own terms. Steady doesn't send it anywhere itself.

Export as a spreadsheet (CSV)

The file is called steady-sessions- and today's date, for example steady-sessions-2026-10-18.csv. It opens in any spreadsheet app. It has one row for each session you finished, oldest first, in four columns:

date: the day, such as 2026-10-18.
session: the session's name as Steady shows it, such as Beginner, Steady 28 · Day 3 or the name of your routine. A session from a routine you deleted is called Your routine.
plan_id: Steady's short id for the session type, such as beginner.
seconds: how long the session is, in seconds.

Export as PDF

The file is called steady-training-record- and today's date, for example steady-training-record-2026-10-18.pdf. It's a plain list:

The title Training record.
The dates of your first and last session and how many sessions there are, for example "From Oct 1, 2026 to Oct 18, 2026 · 12 sessions".
A table with Date, Session and Length for every session you finished, oldest first. If there are none yet, it says "No sessions recorded."
On every page, the notice about what Steady is, in full, and the page number, for example "Page 1 of 2".

The PDF has no chart, goal or streak, and it doesn't rate or explain your sessions. The pages fit A4 and US Letter paper.

Save a backup

The file is called steady-backup- and today's date, for example steady-backup-2026-10-18.json. It holds:

Every session you finished: the day, the session type and its length.
Your routines: their names, their squeeze, hold and relax times and their rounds.

It doesn't hold your settings, reminders, daily goal, streak choice or Lock Steady, and it doesn't hold Steady Pro. Pro belongs to your Google account: on another phone, tap Restore purchases under Purchases in Settings. See How to subscribe, cancel or restore Steady Pro.

The backup isn't locked with a password. Anyone who opens the file can read your session list and the names of your routines, so keep it somewhere private.

Restore from a backup

Tap Settings, then Restore from a backup under Your data.
In the file picker, open the place where you saved the backup and choose the file.
Steady checks the whole file first and shows Restore this backup? with what's in it, for example "12 sessions from Oct 1, 2026 to Oct 18, 2026, 2 routines", and "They are added to what's on this phone. Nothing is deleted."
Tap Add to this phone, or Cancel to change nothing.
Steady says Backup added: "The sessions and routines from the backup are on this phone now."

Your streak, History, Steady 28 progress, the home screen and the widget then include the sessions from the file. Restoring never turns Steady Pro on or off.

If Lock Steady is on and Steady locked while the file picker was open, unlock it with your phone's fingerprint, face or screen lock. The summary appears after you unlock.

How adding works

Nothing on this phone is deleted or replaced.
For each day, session and length, Steady keeps whichever has more of it: this phone or the file. So restoring the same file twice changes nothing, and a session that's on both isn't counted twice. If you did the same session on the same day on two phones, it can count once.
Routines from the file are added after the ones already on this phone. A routine that's already here, for example from an earlier restore of the same backup, stays as it is.
A phone keeps up to 10 routines. If the file would take you past 10, the extra ones are left out, and the summary says so, for example "1 routine is left out: a phone keeps up to 10 routines."
Without Steady Pro, the first routine on this phone is still the free one. On a phone with no routines yet, it's the first routine from the file. See How to make your own routine.

Move to a new phone

On the old phone, tap Save a backup and save it to a place you can reach from the new phone, such as a storage app you use.
On the new phone, install Steady and open it.
Tap Settings, then Restore from a backup, and choose the file.
If you have Steady Pro, tap Restore purchases under Purchases.
Set your reminders and settings again. They aren't in the backup.

Troubleshooting

Steady says "Can't restore this file"

Steady checks the whole file before it changes anything. Every message ends with "Nothing on this phone has changed." It also says why:

"This file isn't a Steady backup.": choose the backup file. Its name starts with steady-backup- unless you renamed it. A CSV or PDF export can't be restored.
"This backup is from a newer version of Steady.": update Steady from Google Play, then try again.
"Some entries in this file aren't valid.": the file was changed or damaged after it was written. Try another backup.
"Couldn't add the backup" ("Steady couldn't finish adding the backup. Nothing on this phone is deleted. Try again."): try again; adding the same backup twice never counts a session twice.
If the summary says "1 entry is left out: it is outside what a backup can hold." (or more entries): a restore adds up to 50 sessions a day, each up to an hour, dated up to tomorrow; anything else is left out and the rest is added. Save a backup always writes every session.
"This file is too large to be a Steady backup.": Steady reads backup files up to 2 MB.
"Steady couldn't read this file.": try again. If the file is in a storage app, check that the app can open it, or copy the file to this phone first.

I deleted Steady's data. Is my backup gone too?

No. A file you saved stays where you put it until you delete it there. Clearing Steady's storage or uninstalling Steady doesn't touch it. See How to delete your Steady data.