从一件小事开始。
第一次进入时，读完或跳过引导，确认一次性永久解锁。进入日课后，可以先用默认设置，喝完点一杯或半瓶；记错时撤销，其他资料慢慢补充。
如何永久解锁或恢复购买？
在引导后的永久解锁页，等待 App Store 载入当地价格，再点“永久解锁”。一次购买使用全部功能，没有订阅。已有购买记录时，在同一页面点“恢复购买”，使用购买时的 Apple 账户，并保持网络可用。
若商品尚未载入，点“重新载入价格”，检查网络与 App Store 账户。取消或待批准不会删除本地记录；等待 Apple 确认的购买无需重复下单。支付、退款与交易处理通过 Apple 完成。
喝了几口或半瓶，怎么记？
首页可记常用杯、半瓶或一瓶。打开饮水“记录”，先选择杯或瓶，按标签或一次测量设好完整容量，再选整份、半份或四分之一。也可以准确填入 330 ml 这类容量。喝完再记，记录页每条旁边可以撤销。
饮水目标是个人参考，达到后不必为了印记继续喝。有限水医嘱时遵照医嘱。
运动和吃饭如何简单打卡？
薄肌里的四项是胯下击掌、同侧提膝、提膝下压、深蹲。打开动作，填写实际次数并保存；次数和起点可调整，恢复日也属于计划。身体不适时停止或调整。
均衡一餐可以直接打卡，不知道热量也能开始；这不会凭空增加热量。想记得细些，可记录实际食物与份量、直接填写热量，或从食谱记一份。饮食记录可以编辑、重复最近一餐或撤销。
没有 Apple 健康数据，能用吗？
可以。健康是可选的。打开“印记 → 查看昨夜”或“个人设置 → Apple 健康与睡眠”，选择“手动记录这一晚”，填已经结束的一晚实际睡眠时长并保存。手动记录不会写入 Apple 健康。
连接后未读到记录不等于没有睡眠。请核对健康中的实际睡眠数据与应用授权，或继续手动记。至少七小时只代表本 App 的时长参考达标。需要停止时，在睡眠页移除 App 的健康副本；健康原记录不受影响。
身高体重、照片与通知必须授权吗？
不必须。个人计划可以手动填写身体资料；健康导入会先展示可用值与日期，再由你确认。照片仅在主动选择或拍摄时使用，画报也由你决定是否加入当天照片。
每日提醒可在个人设置中选择；启用并保存后才申请通知权限。相机、健康和通知权限可通过对应系统设置调整。
如何备份、换手机或删除本机资料？
在“个人设置 → 导出完整备份”选择保存位置。备份可包含手动生活记录与当前照片，排除健康睡眠副本以及从健康导入的原始身高体重。妥善保管文件；恢复会替换当前记录，请先导出需要留下的旧记录。
App 没有开发者云同步。换手机后需要自行选择备份恢复，并重新连接健康。Apple 永久购买可通过恢复购买找回，本机记录不会随购买自动同步。
删除 App 会删除本机目录。已单独保存到相册或文件的照片、画报和备份，需要在对应位置自行删除。
中文、英文和触感在哪设置？
点首页右上角的个人设置，语言可选择跟随系统、简体中文或 English，然后保存日课。触感与提醒在同一设置页；触感开关立即生效。App 内已有中英文内容，不需要下载语言包。
如何保存今日画报？
在“印记 → 制作今日画报”选择版式，决定是否加入当天照片或日志句子。先查看预览，再保存到相册或保存 PNG 到文件。相册添加权限未允许时，可以改为保存文件。画报在本机生成，不包含 Apple 健康睡眠。
需要进一步帮助？
邮件里说明 App 版本、iPhone／iOS 版本、操作步骤与出现的提示。只提供解决问题所需的信息，不需要账户密码、验证码或私人健康记录。
Begin with one small act.
Read or skip the introduction, then review the one-time lifetime purchase. After unlocking, you can begin with the defaults: log a cup or half bottle after drinking, undo a mistake, and add personal details when ready.
How do I unlock or restore lifetime access?
On the lifetime screen after introduction, wait for the App Store price, then tap “Unlock for life”. One purchase unlocks all features, with no subscription. If you already purchased, tap “Restore purchase” on that screen, use the Apple account used for purchase, and keep a connection available.
If the product has not loaded, tap “Reload the price” and check your connection and App Store account. Cancelled or pending purchases do not delete local records; a pending Apple approval is not a reason to buy again. Apple handles payments, refunds and transactions.
How do I log a few sips or half a bottle?
The daily page has your cup, half bottle and bottle. Open water History, choose a cup or bottle, set its full labelled or measured size, then choose a full, half or quarter serving. You can enter exact sizes such as 330 ml. Log after drinking; each history entry can be undone.
Your water goal is a reference, not a reason to keep drinking after it is met. Follow prescribed fluid limits.
How can movement and meals be easy to record?
The four lean-muscle practices are Under-knee clap, Same-side knee raise, Knee raise & press and Squat. Open a practice, enter actual reps and save. Adjust your references and starting point; recovery days belong in the plan. Stop or adjust for discomfort.
You can check a balanced meal without knowing its calories; this does not invent calorie intake. For detail, record actual food and portions, enter calories directly or log a recipe serving. Entries can be edited, repeated or undone.
Can I use the app without Apple Health data?
Yes. Health is optional. Open Progress → View last night, or Personal Settings → Apple Health & sleep. Choose “Log this night manually”, enter the actual sleep duration of an ended night and save. Manual entries are not written to Apple Health.
No available record does not mean no sleep. Check actual sleep data and app access in Health, or keep logging manually. Seven hours only meets this app's duration reference. Disconnecting removes this app's Health copies without changing the originals.
Are body measurements, photo or notification permissions required?
No. Enter body details manually if you prefer. Importing from Health first displays available values and dates for your confirmation. Photos are used only when you choose or take one, and you decide whether to include the day's photo in a poster.
The daily reminder is optional in Personal Settings. Permission is requested when you enable and save it. Camera, Health and notification permissions can be changed in their system settings.
How do I back up, change phones or remove local data?
Use Personal Settings → Export backup and choose a location. A backup can include manual daily records and current photos, excluding imported Health sleep and original height and weight from Health. Keep the file safely. Restoring replaces current records, so export anything you need to keep first.
There is no developer cloud sync. On another phone, choose your backup to restore, then reconnect Health. An eligible Apple purchase can be restored, but daily records do not sync with the purchase.
Deleting the app deletes its local directory. Separately exported photographs, posters and backups must be deleted from their own Photos or Files locations.
Where are language and haptic settings?
Open Personal Settings in the upper-right corner. Choose System, Simplified Chinese or English, then save your rituals. The haptic preference is on the same page and takes effect immediately. Both languages are included without downloading a language pack.
How do I save today's poster?
Open Progress → Create today's gazette. Choose a layout and whether to include the day's photo or journal line. Check the preview, then save to Photos or save a PNG to Files. If photo-add permission is not allowed, use Files instead. Posters are rendered on device and exclude Apple Health sleep.
Need more help?
Describe the app version, iPhone/iOS version, steps and any message you saw. Include only information needed to resolve the issue; account passwords, verification codes and private Health records are not needed.