Notifications
Reminders that help, never nag
Pick the nudges that suit you: a morning plan, a lunchtime check-in, an evening review, workouts, supplements, water and bedtime. Quiet hours and a pause button are built in.
Replaces reminders from five different apps. Part of one app, for one subscription.
- You choose every reminder
- Quiet hours and pause
- Never says "missed"
Notification centre. Screens show sample data.
How it works
Notifications, step by step
- 01
Choose your reminders
Switch on only what helps. Each has its own time.
- 02
Set quiet hours
Nothing arrives while you sleep or when you've paused reminders.
- 03
Act from the notification
Open it, or tap "Remind me in 30 min".
- 04
Catch up in one place
A notification centre with a bell and unread count, grouped by day.
Key features
What you get, and why it helps
- Water only when behind
- A water reminder arrives only if you're behind for the day.
- Private items stay private
- Supplement and Enhancements reminders never name what you take.
- Low stock alerts
- Know before a supplement runs out.
- Bedtime from your wake time
- A nudge when it's time to wind down for 7 to 9 hours.
- Today's plan07:30Upper A, about 55 min. 2,250 kcal to aim for.
- How's your day shaping up?13:00Breakfast and lunch logged. Water's a little behind.
- Today's review20:002 things aren't logged yet. There's still time to add them.
Quiet hours 22:00 to 07:00 · pause any time
The numbers
Why it matters
Research and official figures behind this part of 3Lite. See all the numbers.
More steps
A meta-analysis found text-message programmes led to modestly more daily steps, measured objectively, than no messages.
Source: American Journal of Preventive Medicine (Smith et al.), 2020
59–66 days
is the median time a health habit took to form in a 2024 review, from 4 to 335 days depending on the person. Not 21.
Source: Healthcare (Singh et al.), 2024
37%
of UK adults say they find it hard to make time for physical activity, and 28% say they feel too tired.
Source: Mental Health Foundation, 2024
Good to know
- Notifications need 3Lite added to your home screen on iPhone (iOS 16.4 or later), or allowed in your browser on Android and computers.
Does 3Lite send push notifications on iPhone?
Yes, once you add 3Lite to your home screen from Safari and allow notifications (iOS 16.4 or later).
Also in the same app
TodayOpen 3Lite and Today shows what's planned, what's done and what's left: training, food, water, steps and last night's sleep, with gentle check-ins morning, lunchtime and evening.
SupplementsAdd what you already take from a researched library, set when you take it, and log it in one tap. 3Lite keeps count of your stock and warns you before you run out.Works offlineBasement gyms and dead zones don't stop a session. 3Lite keeps working with no signal: the main sections and pages you've visited open from your phone, and your sets save and sync when you're back online.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.