Daily Kegel Reminder: How to Make It a Habit

Once you know how to do the squeeze, the next question is remembering to do it. A daily Kegel reminder helps, and so does tying the exercise to something you already do every day. This guide covers both, plus how to keep a reminder discreet, so your phone shows as little as you choose.

Link it to something you already do

Public sources describe the exercise as something done every day, often more than once. The North Tees and Hartlepool NHS Foundation Trust leaflet describes doing the exercises at least 3 times every day. Pelvic Floor First suggests linking them to things you already do, such as meal times or brushing your teeth.

A few anchors that fit a short session:

• After brushing your teeth, morning or night.
• After your first coffee or tea.
• At the same point in your commute, if you're a passenger.
• When you sit down at your desk.

Pick one anchor and keep it. A fixed point in your day gives a reminder something to attach to.

Set a reminder

Steady has up to three daily reminders, each with its own time, its own text and its own on/off switch. To add one:

1. On the home screen, tap Settings at the top.
2. Under Reminders, tap Add a reminder.
3. Pick a time and tap OK. The reminder is switched on.
4. On Android 13 or newer, tap Allow when your phone asks whether Steady may send notifications.

The default text is "Time for your Steady session". It doesn't name the exercise. You can change it with Edit text, up to 60 characters, or leave it as it is. Full steps are in Reminders.

A reminder comes every day at its time, including days when you've already done a session. It can arrive a few minutes late, because Android groups reminders to save battery.

Keep it discreet

• On the lock screen. The public version of a Steady notification says only "Steady". Android shows it on the lock screen when your phone is set to hide sensitive notification content. With other lock screen settings, your phone may show the reminder's text instead, so choose text you're comfortable with.
• The launcher. The app's name on your home screen is just "Steady".
• The widget. Steady's free home-screen widget shows the next Steady 28 day and your streak. Turn on Discreet widget in Settings, under Privacy, and it shows only "Steady · today's session". See Home-screen widget.

None of the widget's text names the exercise, in either version.

Put the session one tap away

The widget is a reminder that sits still. A tap opens Steady on today's Steady 28 day, ready to start. Nothing starts until you tap Start, and you can't start or record a session from the widget itself.

The widget redraws right after you finish a session, shortly after midnight, and after your phone restarts. The midnight update can happen a little later, the next time your phone is in use.

The streak

Your streak is the number of days in a row with at least one finished session. The home screen shows it in one line, for example 3 days in a row · done today. A few facts:

• A session counts when its last round ends. A session you end early isn't recorded.
• Extra sessions on the same day count as one day.
• If you miss a whole day, the streak goes back to 0 and starts again with your next finished session. Your Longest streak and your all-time totals stay.

History shows counts only. It doesn't rate or judge your training. See Streak and history.

A plan for the days

If deciding what to do each day gets in the way, Steady 28 is a fixed 28-day plan of one session a day, from 60 s to about 4 min 5 s. The next day is always the lowest day you haven't done, and days 1 to 7 are free. If you're just starting, Kegel exercises for beginners covers the first week.

Missing a day

Nothing in Steady scolds you: on a day without a session, the home screen says "not yet today", and that's all. Pick up at your anchor the next day.

A note on health

This guide is about building a routine. It isn't medical advice. If anything hurts, stop, and if you have health questions, speak with a doctor or pelvic health physiotherapist. The steps for each squeeze are in How to do it, and you can try a session in your browser with the free Kegel timer. Every source on this page is listed on Sources.

For the whole picture in one place, see Pelvic floor exercises for men.

In the app

Steady times each squeeze, hold and relax with cues you can feel and hear, reminds you at the times you choose, and keeps your streak and history on your phone. Read more about what stays on your phone in A Kegel app without an account.