The first part of the check-in process on 360 is your subjective check-in. It’s an opportunity to take a minute at the start of the day to become present and think about how you are feeling that morning.

The subjective check-in helps you track different aspects of your lifestyle that determine your health, energy and wellbeing.

You’ll see five lifestyle variables in the subjective check-in:

• Sleep
• Energy
• Diet
• Exercise
• Happiness

When you score yourself from 1-4 in these lifestyle variables, we recommend that you do so through the lens of the last 24 hours.

We also recommend that you think about each element in quality and quantity. For example, you might not have had a deep and restorative 8-hour sleep (which might make it a 4 out of 4 for you), but your 7 hours might have been good, and so you might score it 3 out of 4.

The app uses your subjective data alongside your objective data and tags to provide insights that can help you plan your day and look after your health and wellness.

Because every data point counts, please take a moment to reflect on the previous 24 hours before self-rating your sleep, energy, diet, exercise and happiness.

Once you have completed your subjective check-in, the next step is to go through your objective check-in.

The objective check-in is quick and easy, taking on 90 seconds. Over that 90 seconds, the app collects raw data from the Polar H10 and applies various algorithms to turn that data into something simple and meaningful you can use to get the most from your day.

Here are some key tips to help you get the most from the objective check-in:

1/ Aim to check in on 360 within the first hour of waking up or before you are exposed to factors that might impact the activity of the nervous system in the morning, such as coffee, showering, food, etc. This ensures you are comparing apples to apples on a day-to-day basis.

2/ We recommend you leave the Polar sensor by the bed. That simple habit keeps it simple: you wake up, go to the bathroom, wet the sensor, and begin your check-in. Easy!

3/ Avoid distractions during the reading as best you can. For example, moving, talking, watching TV, reading email and having pets or children jump on you will affect the quality of raw data.

4/ A very good way to ensure high-quality data is simply to sit upright with your back supported, take 30 seconds to relax and let your heart rate settle, and then begin.

5/ Throughout the 90-second reading, you can either follow the breathing pacer we give you or ignore it and breathe naturally. Whatever you do, make it 90 seconds on mindfulness just for you.

When you look to connect the 360 app to Polar, it should happen in no more than a few seconds. You should simply be able to press “connect” in the objective check-in process, see the bar turn from blue to green quickly, and you are good to go.

Tips on Connection:

• You do not need to do anything special to connect the app to the Polar H10. You do not need to connect the sensor in Bluetooth Settings on the phone. Everything is done in the app, and 360 will find the Polar for you as long as you are wearing it, have wet the sensor and have Bluetooth turned on.
• If you ever struggle to connect the sensor to 360, make sure the battery on the Polar sensor is working. You can check the battery status of the Polar sensor using the Polar Beat app. You should get 300 hours of use from the Polar sensor, but occasionally a battery can need changing before that. If the battery is good, swipe close the Polar app so that it does not “block” the Polar H10 connection.
• If in doubt, swipe close all apps using Bluetooth (including 360) to open up the connection between 360 and Polar and start again.

Using tags is a brilliant way to learn from your lifestyle. You can add up to three different tags each day after your objective check-in.

The app uses all your information – subjective data, objective data and tags – to give you personalised and proactive insight to help you.

We deliberately limit ticking up to three tags per day because we would like you to think about factors that might impact scores and prioritise the big tickets in your daily life.

Tags in the app relate to different lifestyle factors that impact your physical, mental and emotional health. It is holistic snd person-centred.

Tags also allow you to test different wellness strategies and see what worked and didn’t in generating results and improving scores.

We also want you to feel a sense of awareness, mastery and control in your health, and tags are a great way to achieve this.

Alongside Tags, you can also use the Journal in 360 to add thoughts, events, workout notes, ideas and intentions. Because all data is anonymised, this Journal is yours and yours alone.