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Recent additions across the app — both web and mobile.

Recipes — Rate & "I Tried This"

Every recipe page now has 5-star ratings and an "I made this" button. Marking a recipe as made earns you +5 wellness points the first time, and the recipe shows its average rating from your team.

Newsletter — Reactions & Follow Authors

Tap a reaction emoji on any newsletter issue (👍 ❤️ 🔥 👏 💡). You can also subscribe to an author from their post — when they publish a new issue, you get a personal notification.

Hydration — Last Drink Tile

The hydration screen now shows how long it's been since your last drink (e.g., "Last drink: 2h 30m ago"). Helps you remember when you've been at your desk too long without water.

Weight Chart — Trend Line

Your weight chart now overlays a 7-day rolling average line so you can see the trend through day-to-day bounce. Goal weight stays as the dashed green line.

Workout Sessions — Resume Anywhere

Started a workout and got pulled away? When you reopen the app within 6 hours, you'll pick up right where you left off — sets logged, time elapsed, all preserved.

Challenge Call-Outs — Rematch

Completed call-outs now have a "Rematch" button. One tap re-challenges the same opponent with the same type and duration. New challenge types: Mindfulness Week (count breathing sessions), Sleep Hygiene Week (nights with 7+ hours), and Mood Streak Week.

Events — Waitlist, iCal, QR Check-In

• Waitlist: When an event hits capacity, RSVPs auto-add to a waitlist. You're promoted automatically when someone cancels — and you'll get a notification.
• iCal: Every event has a "download .ics" link to add the event to Apple/Google/Outlook calendar in one tap.
• QR check-in: Event creators can opt in to QR check-in. Each attendee's RSVP gets a unique QR code; an organizer scans it on entry to mark attendance and award points. Stops "I RSVP'd but never showed."

Shout-Outs — Weekly Roundup

Every Monday morning, you'll get a notification recapping the previous week's shout-outs: total count, the trending strength category, and the top 3 recipients.

Notifications — Cleaner Unread Indicator

Unread notifications now have a bold colored left border, not a tiny dot — much easier to scan a long list. Swipe-to-dismiss now gives a satisfying haptic tap.

Account & Privacy

• Delete your account from web: Profile → Edit → Danger Zone. Type DELETE to confirm. Anonymizes immediately, hard-deletes after 30 days.
• Personalized hydration + nutrition goals on web: the goals you set on either platform now sync between mobile and web.
• Spanish language support: beta — you can switch your language preference in your profile. Most common screens translated; the rest will roll out incrementally.

For Admins

• CSV exports: /admin/export/users and /admin/export/activity?from=YYYY-MM-DD&to=YYYY-MM-DD download streamed CSVs of users and daily activity for offline analysis.
• Better stats integrity: the People Directory now uses anti-cheat steps (device-synced only) and the Leaderboard's "your rank" works even when you're outside the top 10.

Welcome to DUO Health! Here is everything you need to know to get up and running.

Logging In

You can sign in with your company username (the same one you use for your work computer) and your password. If you have an email address on file, you can also use that. Just head to health.dutil.com on any web browser, or open the DUO Health app on your phone.

If you forget your password, tap "Forgot password?" on the login screen. You will get an email with a link to set a new one.

Creating Your Account

DUO Health is an invite-only platform for our company. To create an account, you need an invitation link from your team administrator or HR. Click the link in your invitation email, fill in your details, and you are all set.

The first time you log in, you will be asked to accept the Terms of Service. This is a one-time step.

Navigating the App

On your phone: The bottom of the screen has five tabs — Dashboard, Activity, Challenges, Feed, and Profile. Tap the menu icon (three lines) in the top-right corner to open the full navigation drawer, which gives you access to everything else like Recipes, Workouts, Nutrition, and more.

On the website: The left sidebar shows all sections. On smaller screens, tap the menu icon in the top-left to open it. You can also use the keyboard shortcut Cmd+K (Mac) or Ctrl+K (Windows) to quickly jump to any page.

Setting Up Health Data Sync

To get the most out of DUO Health, connect your phone's health data so your steps, workouts, heart rate, and sleep are automatically tracked.

• iPhone users: When prompted, allow DUO Health to read data from Apple Health. Your phone already collects steps and other data in the background — DUO Health just reads it.
• Android users: Allow DUO Health to connect to Health Connect (Google's health data hub). If Health Connect is not installed, you will be prompted to get it from the Play Store.

You can also connect fitness trackers like Fitbit, Garmin, Strava, or Withings. See the Integrations section for details.

Your dashboard is your home screen — a quick snapshot of your day.

Step Ring & Daily Goal

The large ring at the top shows how close you are to your daily step goal (default is 10,000 steps). As you walk throughout the day, the ring fills up. When you hit your goal, the ring turns green and glows to celebrate.

Daily Focus Card

The "One Big Thing" card highlights a single wellness focus for the day. It might suggest taking a walk, drinking water, or trying a breathing exercise. It is a small nudge to keep you on track.

Quick Mood Check-In

Right from the dashboard, you can log how you are feeling with a quick tap. This takes just a few seconds and helps you track your mood over time. See the Health Vitals section for the full daily check-in.

Morning Vitals Report

The "Today's Vitals" card shows a quick summary of your key health numbers — calories burned, heart rate, sleep hours, floors climbed, and heart rate variability (HRV). Tap it to go to the full Health Vitals screen.

Quick Access Grid

The dashboard has a two-tier Quick Access layout. Quick Access (top) contains your 8 daily essentials: Vitals, Hydration, Nutrition, Workouts, Weight, Messages, Leaderboard, and Events. More Access (lower) has 8 wellness and content shortcuts: Habits, Focus, Breathe, Recipes, Shout-Outs, Pods, Recap, and AI Coach.

DUO AI Coach Card

A prominent card on the dashboard gives you one-tap access to the AI Wellness Coach. The pulsing green dot indicates the AI is online. The coach provides personalized advice based on your real activity, nutrition, and challenge data.

Cigna Section

Below your challenges, three tiles provide quick access to Find Care, My Benefits, and Preventive Care.

Take a Moment

At the bottom of the dashboard, a rotating wellness prompt suggests a quick action. The prompt changes daily.

Streak Counter

The flame icon in the top corner shows your current activity streak — the number of consecutive days you have hit your step goal. Keep it going!

See all your daily movement in one place — steps, distance, calories, and more.

How Steps Are Tracked

DUO Health reads step data from your phone or fitness tracker. If you carry your iPhone or Android phone, it counts steps using the built-in sensors. If you wear a Fitbit, Garmin, or Apple Watch, those steps sync automatically too.

The app syncs your data periodically in the background. You do not need to manually open the app for your steps to count.

Manual Activity Logging

Did you go for a swim, bike ride, or yoga class but your device did not capture it? You can manually log activities from the Activity screen. Just tap "Log Activity," pick the type (walking, running, cycling, swimming, strength training, etc.), enter the duration, and save.

Manual entries are marked separately from device-synced data. For challenge leaderboards, only device-synced steps count to keep things fair.

Activity Explorer

The Activity screen shows a chart of your daily activity over the last 30 days. You can see steps, distance, active minutes, calories, floors climbed, sleep, and heart rate data in a detailed table view. This helps you spot patterns and trends over time.

Streak Freeze

Everyone gets 1 free streak freeze per week. If you miss a day, the freeze is automatically applied to preserve your streak. Freezes reset weekly. You can see your freeze status on the Activity page.

How Syncing Works

Your health data syncs automatically in the background every time you open the app. The sync pulls the last 7 days of data to make sure nothing is missed. If you connect a third-party tracker (like Fitbit), that data syncs every 30 minutes via the server.

You can see the last sync time at the top of the Activity page. If something looks off, try pulling down to refresh.

A deeper look at your health metrics, daily readiness, and personal baselines.

Today's Readiness Score

Your Readiness Score (0-100) gives you a quick sense of how recovered and ready your body is today. It is calculated from four factors:

• Sleep (35%) — How much and how well you slept
• Heart Rate Variability / HRV (25%) — A key recovery indicator
• Resting Heart Rate (20%) — Lower is generally better
• Activity (20%) — Whether you have been appropriately active

The score ring is green (good), amber (moderate), or red (take it easy). On days when your score is lower, it might be a good day for a lighter workout.

Vital Cards

Below the readiness score, you will see cards for each health metric — heart rate, HRV, sleep, calories, and more. Each card shows your current value, your personal typical range (based on your last 30 days), and a percentage showing how today compares to your average.

If a metric is flagged as an "Outlier," it means it is outside your normal range. A single outlier is usually nothing to worry about, but if you see multiple, it might be worth checking in on how you are feeling.

Resilience Score

Your Resilience score looks at the last 14 days of your stress vs. recovery balance. It gives you a label — Strong, Solid, Developing, or Needs Attention — to help you understand your overall trend.

Trends Tab

Switch to the Trends tab to see your data over 7, 30, or 90 days. You will find charts for heart rate, sleep, calories, HRV, and weight. This is great for spotting patterns — like whether you sleep better on weekdays vs. weekends.

Daily Check-In

The daily check-in is a quick 5-step process that takes about 30 seconds:

1. Mood — Pick from 5 mood levels (great to rough)
2. Energy — Rate your energy on a 5-level scale
3. Sleep Quality — How well did you sleep?
4. Context Tags — Select any that apply: Exercise, Alcohol, Stress, Meditation, etc.
5. Journal — A short text entry with a daily rotating prompt

Completing a daily check-in earns you wellness points and builds your check-in streak. Your mood and energy trends are visible on the Wellness Hub.

Breathing Exercises

The Breathing page offers guided breathing exercises to help you relax and de-stress. Choose from three patterns:

• Calm — 4 seconds in, 6 seconds out (great for winding down)
• Box Breathing — 4-4-4-4 pattern (used by Navy SEALs for focus)
• 4-7-8 — 4 seconds in, 7 hold, 8 out (excellent for sleep)

Pick a duration (1, 2, 3, 5, or 10 minutes), then follow the expanding and contracting circle on screen. The app provides gentle haptic feedback to keep you in rhythm.

Join group challenges or go head-to-head with a coworker.

Challenge Tabs

The Challenges screen has four tabs:

• Active — Challenges currently running that you can join or are already in
• Upcoming — Challenges that have not started yet (enroll early!)
• Completed — Past challenges with final results
• Call-Outs — Head-to-head competitions between you and a coworker

Enrolling in a Challenge

Tap on any active or upcoming challenge to see its details — the type (steps, distance, active minutes, etc.), duration, and who is already enrolled. Tap "Join Challenge" to enroll. You will also automatically be added to the challenge chat channel so you can talk with other participants.

Challenge Leaderboards

Each challenge has a live leaderboard showing rankings. The leaderboard updates every 15 minutes. You can see your position and how far behind (or ahead) you are compared to other participants.

If you have your privacy set to "Anonymous," your name will appear as "Anonymous Participant" on the leaderboard and your exact stats will be hidden.

Call-Outs (Head-to-Head)

Want to challenge a specific coworker? Use Call-Outs! Here is how:

1. Go to the Call-Outs tab
2. Tap "New Call-Out"
3. Pick your opponent from the list of coworkers
4. Choose the type (steps, active minutes, distance, calories, or workouts)
5. Set the duration (1, 3, 5, 7, or 14 days)
6. Add an optional trash talk message
7. Send it!

Your opponent will see the call-out and can Accept or Decline. If they accept, the competition starts immediately and runs for the chosen number of days. A live score bar shows who is winning.

There is a limit of 3 pending call-outs at a time, and a 7-day cooldown after declining to prevent spam.

Nutrition & Photo Challenges

Some challenges require photo submissions of meals. When you use the Snap Food feature on the Nutrition page, eligible challenges appear as checkboxes in the confirmation step. Check the box to auto-submit your meal photo and earn challenge points in one flow.

How Scoring Works

Challenge leaderboards and call-out scores use device-synced data only. This means only steps (and other metrics) that come from your phone or fitness tracker count. Manually logged activities do not affect your challenge ranking. This keeps things fair for everyone.

Share updates, celebrate wins, and stay connected with your coworkers.

Viewing the Feed

The Feed is like a company news feed just for wellness. You will see posts from coworkers sharing their achievements, workout photos, healthy meals, and more. New posts appear in real time — no need to refresh.

Creating Posts

Tap the "Create Post" button to share something with the team. You can write a message (there is a character counter to help you keep it concise). Posts are visible to everyone in your organization.

Reactions and Comments

You can react to any post with emoji reactions and leave comments. This is a great way to encourage your coworkers and celebrate each other's progress.

Community Guidelines

Keep it positive, supportive, and work-appropriate. If you see content that does not belong, you can report it using the three-dot menu on any post. Moderators review all reports and take action as needed.

Real-time messaging with your wellness community.

Chat Channels

DUO Health has chat channels where you can talk with groups of coworkers. When you join a challenge, you are automatically added to that challenge's chat channel. There may also be general channels set up by your administrator.

Sending Messages

Tap into any channel from the Chat screen, type your message, and hit Send. Messages appear instantly for everyone in the channel — it is real-time, just like texting.

Real-Time Messaging

Messages are delivered in real-time using WebSocket technology. You will see new messages appear immediately without needing to refresh. You can also see who is currently in the channel.

Recognize and appreciate your coworkers for their efforts.

Giving a Shout-Out

Head to the Shout-Outs page and tap "Give a Shout-Out." Pick a coworker, choose a category, and write a short message about why you are recognizing them. You can make it public (visible on the feed) or keep it private (just between you and them).

Categories

Shout-outs come in five categories:

• General — A general "great job!" recognition
• Teamwork — Working well with others
• Achievement — Hitting a personal milestone or goal
• Wellness — Making healthy choices or inspiring others
• Leadership — Stepping up and leading by example

Earning Wellness Points

Both the sender and receiver earn wellness points (+3 each) for every shout-out. It pays to be kind! You can see all the shout-outs you have given and received in the two tabs on the Shout-Outs page.

Track what you eat and see your daily macro breakdown.

Food Logging

Go to the Nutrition page to log your meals. You can search for foods from a large database, and the app will automatically fill in the nutrition information (calories, protein, carbs, fat, and fiber).

Barcode Scanning

On the mobile app, you can scan a barcode on any packaged food item. The app will look it up in the OpenFoodFacts database and fill in all the nutrition details for you. Just point your camera at the barcode and tap "Scan."

Custom Foods

If you cannot find a food in the database (like Grandma's casserole), you can create a custom food entry. Enter the name, serving size, and nutritional information, and it will be saved for future use.

Daily Macro Tracking

The Nutrition page shows your daily totals for calories, protein, carbs, fat, and fiber. A 7-day trend chart helps you see your eating patterns over the week.

Meal Types

When logging food, you can assign it to a meal — Breakfast, Lunch, Dinner, or Snack. This helps you see where your calories are going throughout the day.

Stay on top of your water intake with the hydration tracker.

Quick-Add Drinks

On the Nutrition page, you will find the Hydration section. Tap a quick-add button to log a drink — 8 oz, 12 oz, 16 oz, or a custom amount. You can also select the drink type (Water, Coffee, Tea, Juice, Sports Drink, or Other).

Drink Types and Hydration Multipliers

Not all drinks hydrate you equally. DUO Health uses hydration multipliers to give you a more accurate picture:

• Water — 100% hydration credit
• Sports Drink — 100% hydration credit
• Tea — 80% hydration credit
• Coffee — 75% hydration credit
• Juice — 50% hydration credit
• Other — 50% hydration credit

For example, if you drink a 12 oz coffee, you get credit for 9 oz of hydration toward your daily goal. The actual amount consumed is always recorded, but the progress ring shows your effective hydration.

Daily Goal Tracking

Your daily hydration goal is shown as a progress ring. When you hit your target, you will see a celebration. The 7-day trend chart on the Nutrition page also includes your hydration data so you can spot patterns.

Custom Amounts

If the quick-add buttons do not match your container, use the custom amount option to log the exact number of ounces.

Log your weight, set goals, and track your progress over time.

Logging Your Weight

Go to the Weight page and enter today's weight. You can add optional notes (like "after morning run" or "holiday weekend"). Try to weigh yourself at the same time each day for the most consistent tracking — first thing in the morning is ideal.

Setting a Goal

Set a target weight to see a projected goal date based on your current trend. The app calculates your average weekly change and estimates when you will reach your goal at your current pace.

Progress Chart

The 90-day chart shows your weight trend over time. This is more useful than focusing on daily fluctuations — weight naturally goes up and down a pound or two each day due to water, food, and other factors. The trend line shows the bigger picture.

Progress Photos

You can optionally attach a progress photo when you log your weight. Use your phone's camera or choose a photo from your gallery. Photos are compressed and stored privately — only you can see your progress photos. Nobody else in the company has access to them.

Photo Types — Before, After, Progress

When you log a weight with a photo, you can tag it as one of three types:

• Before — your baseline photo. Use this as the starting point for visual comparisons. You can only have one active "before" photo at a time; tagging a new photo as Before automatically clears the old one.
• After — your current milestone photo. Pairs with Before to create a side-by-side comparison.
• Progress update — everything in between. Use these for weekly or monthly check-ins.

Before / After Comparison

Once you have at least two photos, the Weight page shows a side-by-side Before / After card above the weight chart. The weight-change badge in the middle is color-coded: green means you're moving toward your goal, red means you're moving away from it — whether your goal is weight loss or weight gain.

Photo Gallery

Tap the "Progress Photos [count] See all ›" header on the Weight page (or go to Weight → Progress Photos on the web) to open the full gallery. You can:

• Filter by All / Before / After / Progress
• Sort by newest or oldest first
• Tap any photo for a full-screen viewer with pinch-to-zoom
• Edit a photo's type or notes, or delete it

Photos are served via expiring signed URLs (1 hour) and are never included in the feed, leaderboard, or any shared view.

Weekly Averages

The Weight page also shows your weekly average weight, which smooths out daily fluctuations and gives you a more accurate picture of your actual progress.

Follow structured workout programs and track your strength progress.

Workout Programs

The Workouts page has several tabs including Programs, Exercise Library, My History, and Stats. Browse available workout programs — each one has a series of sessions with specific exercises, sets, and reps laid out for you.

Tap on a program to see all its sessions. Enroll in a program to start tracking your progress through it.

Exercise Library

The Exercise Library is a searchable collection of exercises with descriptions of how to perform each one. Use it as a reference when you are at the gym and want to make sure you are doing an exercise correctly.

Active Workout Sessions

When you start a workout session, the app guides you through each exercise one at a time. Log your weight and reps for each set, and the app tracks everything. A rest timer counts down between sets, and the screen stays on so you do not have to keep unlocking your phone.

Logging Sets and Reps

During an active session, tap to log each set with the weight you used and the number of reps you completed. The app remembers your previous weights so you can easily see what you lifted last time.

Personal Records

The app automatically tracks your personal records for each exercise. When you beat a previous best, you'll see a PR badge and earn achievement points.

AI Quick Log

Tap the ✨ icon in the Workouts app bar (or the amber Quick log a workout button on web). Describe your workout in plain English — for example, "30 min run, 20 pushups, 3×10 squats at 135 lbs". The AI parses it into a structured exercise list with duration and calorie estimates. Tap Log this workout to save.

The app automatically tracks your personal records (PRs) for each exercise. When you lift a new personal best, you will see a PR badge next to that exercise. Your Stats tab shows an overview of your strength progress over time.

Your central hub for mood, sleep, points, and overall wellness.

Mood and Sleep Tracking

The Wellness Hub shows your recent mood and sleep quality trends. If you complete your daily check-in (from the Vitals page), your mood and energy data will appear here as a chart so you can see patterns over time.

Wellness Points

You earn wellness points by being active in the app. Points are awarded for:

• Completing your daily check-in (+5 points)
• Giving or receiving shout-outs (+3 points each)
• Joining challenges
• Logging activities, food, and hydration
• Completing breathing exercises

Points accumulate over time and can be redeemed for rewards (see Rewards).

Goals

The Wellness Hub lets you see your progress toward your daily step goal, hydration goal, and other wellness targets all in one place.

Spend your wellness points on real rewards.

Browsing the Rewards Catalog

Head to the Rewards page to see what is available. Rewards are organized by category — Swag (company merch), Gift Cards, Experiences, Charity Donations, and Time Off. Each reward shows how many points it costs and how many are in stock.

Redeeming Points

When you find a reward you want, tap "Redeem" and confirm. Your points balance will be deducted, and the redemption will be submitted for approval. You can check the status of your redemptions (Pending, Approved, Fulfilled, or Cancelled) on the Rewards page.

Reward Categories

• Swag — Company-branded merchandise like t-shirts, water bottles, etc.
• Gift Cards — Gift cards to popular retailers and restaurants
• Experiences — Special experiences like spa days, event tickets, etc.
• Charity — Donate your points to a charitable cause
• Time Off — Extra PTO or flex time

Join company wellness events, from lunch walks to wellness workshops.

Upcoming and Past Events

The Events page lists all upcoming wellness events organized by your company. You can also view past events and their attendance. Events can be in-person (with a location) or virtual.

RSVP

For each event, you can RSVP with one of three options: Going, Maybe, or Can't Make It. This helps organizers plan for the right number of people.

Event Details

Tap on any event to see the full details — description, date and time, location, and who else is going. Events show start and end times so you can plan your schedule accordingly.

See how you stack up against your coworkers.

Categories

The leaderboard tracks several categories: Steps, Active Minutes, Workouts, Hydration, and Streak (consecutive days hitting your step goal). Switch between them to see the top performers in each area.

Weekly vs. All-Time

Toggle between Weekly (resets every Monday) and All-Time views. The weekly leaderboard gives everyone a fresh start each week, while the all-time view shows cumulative totals.

Department and Location Filters

You can filter the leaderboard by department or location to see how you compare to people in your specific area. This is especially fun for friendly cross-department rivalries.

Privacy

By default, your stats are shown anonymously on the leaderboard ("Anonymous Participant"). If you want your name and stats to be visible, you can opt in from your Profile settings by turning on "Show my stats on the leaderboard." You can change this at any time.

Only the top 10 participants are displayed on the leaderboard.

Find and connect with colleagues in your organization.

Searching for Colleagues

The People page lets you search for coworkers by name, department, or location. It is a great way to find someone you want to send a shout-out to or challenge to a call-out.

Viewing Profiles

Tap on a person to see their public profile. Depending on their privacy settings, you might see their activity stats, achievements, and recent shout-outs.

Public vs. Private Stats

Everyone controls their own privacy. If someone has opted out of showing their stats, you will see their name and department but not their activity data. You can manage your own visibility in Profile & Settings.

Earn badges and track your milestones.

Badge Categories

Achievements are organized into six categories, covering all aspects of the wellness platform. Each category has multiple tiers — the more you do, the higher you go.

How to Earn Badges

Badges are earned automatically as you use DUO Health. Hit step milestones, complete challenges, give shout-outs, log meals, and more. Each badge shows a progress bar so you can see how close you are to unlocking the next one.

Trophy Case

Your earned badges appear on your profile as a trophy case. It is a fun way to show off your wellness journey to coworkers (if your profile is set to public).

Customize your experience and manage your account.

Editing Your Profile

Go to your Profile page to update your display name, department, location, and timezone. This information helps you show up correctly in the People directory and leaderboards.

Avatar Upload

Tap your profile picture to upload a new photo. Your avatar shows up next to your posts, shout-outs, and in the People directory.

Privacy Settings

By default, your individual stats (steps, activity data) are hidden from other users. Toggle "Show my stats on the leaderboard" to make your data visible. You can change this at any time, and it takes effect immediately.

Units

Choose between Imperial (miles, pounds, Fahrenheit) and Metric (kilometers, kilograms, Celsius) units. This affects how data is displayed throughout the app.

Theme

Pick your preferred theme: Light, Dark, or System (follows your phone/computer's setting). On the web, click the theme icon in the sidebar to cycle through options.

Notification Preferences

Control which notifications you receive. You can toggle notifications on or off for challenges, chat messages, shout-outs, events, and more.

Change Password

You can update your password from your Profile page. Enter your current password and choose a new one.

Delete Account

If you need to delete your account, go to Profile > Settings (gear icon) > Danger Zone > Delete Account. This will anonymize your data and remove your access. This action cannot be undone, so please be sure before proceeding.

Connect your fitness devices and apps for automatic data syncing.

Apple Health / Health Connect

These are built-in and require no separate account. On iPhone, DUO Health reads from Apple Health (which collects data from your Apple Watch, phone sensors, and other apps). On Android, it reads from Health Connect (Google's centralized health data hub).

When you first use the app, you will be asked to grant permissions. You can manage these permissions any time in your phone's Settings.

Fitbit

If you wear a Fitbit device, go to the Integrations page and tap "Connect" next to Fitbit. You will be redirected to Fitbit's website to log in and grant access. Once connected, your Fitbit data (steps, activities, heart rate) will sync automatically every 30 minutes.

Strava

Strava is popular for running, cycling, and swimming. Connect it the same way — tap "Connect," log in to Strava, and grant access. Your Strava activities will sync automatically.

Withings

If you use a Withings smart scale or fitness tracker, connect it from the Integrations page. Steps, distance, and active minutes from Withings will sync automatically.

Garmin

Garmin watch users can connect their Garmin account to pull in daily steps, distance, and activity data. The connection process is similar — tap "Connect" and follow the prompts to log in to Garmin.

Cigna

Connect your Cigna account from My Benefits to pull your full health record via Cigna's Patient Access FHIR API. This includes conditions, medications, allergies, labs, vitals, visits, clinical notes, procedures, immunizations, and more. Your Member ID and plan details are displayed on the overview card. Data is cached for 1 hour; tap ↻ Refresh from Cigna to force a re-fetch. All tokens are encrypted. Disconnect at any time to delete all stored Cigna data.

Disconnecting

To disconnect any integration, go to the Integrations page and tap "Disconnect" next to the service. Your historical data will remain, but no new data will sync from that source.

Stay informed about challenges, messages, and more.

Types of Notifications

DUO Health sends notifications for important events like:

• Challenge starts and ends
• New call-out invitations
• New chat messages
• Shout-outs received
• Event reminders
• Reward redemption status updates
• Moderation actions on your content
• Personal record achievements

Smart Notifications

DUO Health sends helpful reminders throughout the day based on your activity:

• Morning check-in reminder (8-10am) — includes how many teammates already checked in
• Movement reminder (9am-5pm) — when you haven't moved much, with teammate activity counts
• Hydration reminder (9am-6pm) — if you haven't logged water in 4 hours
• Step goal nudge (3-7pm) — when you're close to your daily goal
• Evening reflection (6-8pm) — a quick recap of your day with your stats
• Streak risk alert (6-9pm) — when your active streak is about to break
• Weekly summary (Monday mornings) — your week in review

Push Notifications

On your phone, you will receive push notifications for time-sensitive items. Make sure notifications are enabled for DUO Health in your phone's Settings to stay in the loop.

In-App Notifications

The bell icon in the top navigation (on both web and mobile) shows your unread notification count. Tap it to see all your notifications. You can mark individual notifications as read, or mark all as read at once.

Stay motivated with a small group of 3-5 teammates.

What Are Pods?

Pods are small accountability groups of 3-5 people. Research shows that small groups produce much higher engagement than org-wide leaderboards. Your pod members can see each other's daily steps, active minutes, and check-in status.

Creating a Pod

Go to the Pods page from the sidebar (or navigate to /pods on mobile). Tap Create Pod, choose an emoji, give it a name (like "Step Squad" or "Morning Movers"), and optionally add a description. You'll automatically join as the first member.

Joining a Pod

Open pods with available spots appear under "Open Pods" on the Pods page. Tap Join to become a member. Pods have a maximum of 5 members to keep the group tight and engaged.

Pod Activity View

Click on any of your pods to see the detail view showing:

• Each member's steps and active minutes for today
• Who has completed their daily check-in (with mood emoji)
• Combined team totals for the day

See how your week went at a glance.

Your Week in Review

The Weekly Recap page (accessible from the sidebar or /weekly-recap on mobile) shows a summary of your past 7 days:

• Total steps with week-over-week percentage change
• Active minutes and days active out of 7
• Calories burned for the week
• Average sleep per night
• Mood trend with emoji timeline
• Best day badge highlighting your top step day
• Daily breakdown with visual progress bars

Walk across Georgia or tackle Route 66 as a team.

How Journeys Work

Virtual journey challenges track your team's combined walking/running distance toward a destination. As your team accumulates distance from daily activity, you progress along the route and unlock waypoint milestones along the way.

Available Journeys

• Virtual 5K Fun Run — 5 km, quick and fun for a week-long challenge
• Virtual Marathon — 42.2 km, a classic team distance goal
• Appalachian Trail: Georgia Section — 126 km through the mountains
• Walk Across Georgia — 480 km from Atlanta to Savannah
• Route 66 Adventure — 3,940 km from Chicago to Santa Monica (for a long-term challenge!)

Viewing Progress

On the challenge detail page, journey challenges show a progress bar with waypoint milestones. Reached waypoints get a checkmark, and you can see how far the team still needs to go. Every enrolled member's daily distance contributes to the team total.

Build daily micro-habits and visualize your consistency.

Creating Habits

Go to the Habits page from the sidebar. Tap New Habit, choose an emoji, and name your habit (e.g. "Meditate 10 min", "Read 20 pages", "Stretch", "Journal"). You earn 2 wellness points each time you complete a habit.

Daily Check-Off

Each habit has a toggle button. Tap it to mark the habit as done for today. Tap again to undo. Your progress shows at the top as a percentage ring.

Streak & Contribution Grid

Each habit tracks your streak (consecutive days completed) and shows a 90-day contribution grid — similar to GitHub's activity graph. Green squares show days you completed the habit. This visual makes your consistency tangible and motivating.

Pomodoro-style focus sessions that earn wellness points.

How It Works

Choose a duration (15, 25, 45, or 60 minutes), tap Start Focus, and concentrate on your work. The timer shows a circular progress ring. Your screen stays awake during the session.

Points & Breaks

When your session completes, you earn wellness points:

• 15 min — 3 points
• 25 min — 5 points
• 45 min — 10 points
• 60 min — 10 points

After each session, you're prompted to take a 5-minute break. Use this to stretch, walk, or grab water — it's good for both your body and your productivity.

Quick anonymous check-ins on team wellbeing.

How It Works

Each week, a new question appears on the Pulse Check page. Topics rotate through stress, engagement, sleep, work-life balance, energy, and more. You rate your answer on a 1-5 scale. It takes just one tap.

Anonymity

Your individual response is never shared with anyone. The team average only appears once 3 or more people have responded, ensuring no individual can be identified. Admins see aggregated averages only.

Why It Matters

Pulse surveys give HR a real-time view of team wellbeing without requiring long engagement surveys. Trends over time help identify when the team is under extra stress so support can be offered proactively.

What Is It?

DUO Coach is a built-in AI wellness advisor powered by Gemma 4 running on a private GPU server. It has access to your real activity, nutrition, hydration, mood, sleep, weight, and challenge data, so its advice is personalized. All processing happens on-premise; nothing is sent to a cloud provider.

How to Use It

Navigate to Wellness Coach from the sidebar (web) or drawer (mobile). Type a question, tap a suggestion chip, or use the voice button to speak. On the web, click the floating "Chat with DUO" button on any page to open the slide-out chat panel. Your conversation is saved so you can pick up where you left off.

Voice Input (Push-to-Talk)

On mobile, tap the microphone button in the chat input bar to speak instead of typing. A waveform visualizer shows your voice input in real-time, and a live transcript preview appears as you talk. When you stop speaking, the message is sent automatically. Works on both iOS and Android with no internet required.

Conversation Mode

Tap the microphone icon in the coach header to enter full-screen Conversation Mode. This is a hands-free, voice-to-voice experience: speak to DUO, hear the response read aloud, and the cycle repeats automatically. No typing needed. A scrolling transcript appears at the bottom so nothing is lost. Tap End to return to the regular chat.

Listen to Responses

Every coach message has a small speaker icon. Tap it to hear the response read aloud using on-device text-to-speech. Adjust voice speed (slow/normal/fast) and enable auto-speak in Settings.

Log Anything by Talking

DUO Coach can log 12 different types of data from natural conversation. All measurements use US units (fl oz, lbs, miles). Just say what you did — phrase it however feels natural:

• Food: "I had a chicken salad for lunch", "ate a protein bar", "had eggs and toast for breakfast" → logs meal with estimated calories and macros
• Water/Hydration: "I drank 32 oz of water", "had a glass of water", "drank 2 cups of coffee", "had some tea" → logs hydration with drink type in fluid ounces
• Mood: "I'm feeling great today", "Stressed and tired", "really anxious right now" → logs mood score 1-5
• Workout: "I just did a 30-min run", "went for a 3 mile run", "did 30 minutes of weights", "hit the gym for an hour" → logs workout with duration and calories
• Weight: "I weighed in at 185 lbs", "scale said 172 this morning", "I weigh 190 today" → logs weight in pounds
• Sleep: "I got 7 hours of sleep last night", "slept from 11pm to 6am" → logs sleep with quality rating
• Habits: "I meditated today", "Took my vitamins", "flossed today" → checks off your active habit
• Goals: "My goal is 10,000 steps a day", "I want to drink 80 oz of water" → creates or updates a health goal
• Shout-outs: "Shout out to Sarah for crushing it", "kudos to Mark for hitting his goal" → sends peer recognition
• Workout programs: "Build me a 4-week strength program", "make me a gym plan", "create a fitness program" → generates a full program with exercises and auto-enrolls you
• Custom trackers: "I wish I could track caffeine" → creates a new custom tracker you can log to

Each logged item appears as a visual confirmation card in the chat, color-coded by type, so you can see exactly what was recorded. If you phrase something the keywords miss, the AI fallback will still detect your intent and route it to the right log.

Custom Trackers ("Build It For Me")

Want to track something DUO doesn't have built in? Just say "I wish I could track [anything]" and the AI creates a personal tracker for you. It picks an appropriate unit, icon, and optional daily goal. Once created, you can log to it by mentioning the tracker name in conversation. If you ask for something that requires actual app development, DUO submits it as a feature request to the wellness team and tells you how many others have asked for the same thing.

Snap Food (AI Photo Logging)

On the Nutrition page, tap Snap Food to photograph a meal. The AI identifies the food, estimates calories and macros, and lets you confirm with an adjustable serving multiplier. Pick the meal type and optionally submit the photo for challenge points.

Paste Recipe / Quick Log Workout

On the Nutrition page, paste any recipe text for AI-parsed ingredient lists and per-serving nutrition. On the Workouts page, describe your workout in plain English for AI-parsed exercises with sets, reps, and calorie estimates.

Insight Cards

When you open the coach, 2-3 AI-generated insight cards appear based on your current data. Tapping a card asks the coach to expand on that topic.

Morning Briefings & Smart Nudges

DUO sends a personalized morning briefing at 8 AM with yesterday's summary and today's focus. Smart nudges appear throughout the day: a lunch logging reminder at 1 PM, a workout-day reminder at 7 PM (if you usually work out that day), goal-nearing encouragement, and a gentle check-in if you haven't opened the app in 48 hours. Briefings also appear as dashboard cards.

AI-Powered Notifications

All push notifications are personalized by DUO AI using your real data: morning motivation, streak risk, hydration, evening summaries, goal nudges, weekly recaps, mood pattern insights, and challenge recommendations. Control which types you receive in Notification Preferences.

Coach Memory

DUO Coach learns about you over time. Durable health facts like allergies, injuries, and medical conditions are captured immediately on first mention and marked as priority (★) memories — those are always in the coach's context, regardless of what you're currently discussing. Other facts (goals, preferences, progress) are extracted every few messages and surface when relevant. Tap the brain icon in the chat header to see every memory the coach has, swipe left to delete one, or use "Forget everything" at the bottom to wipe the coach's entire memory of you with one tap.

Privacy — your data is yours alone

Your privacy is our top priority. No one else — not your teammates, not admins, not DUO Health staff — can ever see your conversations, data, memories, or notes. These are yours alone, stored only to help your coach serve you. You can delete any individual memory, clear your entire chat history, or wipe every memory at any time, from the app. DUO Coach runs on your company's private GPU server; no health data, conversation text, or memories are sent to any external cloud. HR admins see only anonymized, aggregated usage stats.

Safety & crisis resources

DUO Coach is a wellness companion, not a mental-health professional. If you mention self-harm, an eating disorder, substance overdose, or similar crisis topics, the coach will step back and direct you to trained human support instead of offering advice. If you're ever in crisis, reach out right now:

• 988 Suicide & Crisis Lifeline — call or text 988 (free, confidential, 24/7)
• NEDA Eating Disorders Helpline — 1-800-931-2237
• SAMHSA Substance Abuse Helpline — 1-800-662-4357 (24/7, English & Spanish)
• Crisis Text Line — text HOME to 741741
• In immediate medical danger, call 911 or go to the nearest emergency room

DUO Coach will never try to diagnose, rank severity, or recommend treatment for a medical concern — it'll point you to a clinician.

An optional, private companion that grows from your healthy habits. Off by default — opt in from the Companion screen.

How it grows

Logging steps, hydration, meals, sleep, mindfulness, and check-ins earns "energy" that grows your companion through life stages. You choose which habits feed it, so it grows just as well from whatever fits your life.

Three ways to play

• Companion — a creature that levels up.
• Constellation — a night sky that fills with stars.
• Adventure — a hero that journeys a trail.

All three share the same energy — switch anytime from the game switcher at the top of the Companion screen. Your companion never gets sick or guilt-trips you; take a break with Pause/Away mode and your streak-freeze is honored.

Private: your companion is only ever visible to you.

Short guided breathing exercises to calm down or refocus.

Patterns & durations

Pick a pattern — Calm (4s in / 6s out), Box (4-4-4-4), or 4-7-8 — and a duration (1–10 minutes). Follow the expanding circle and gentle haptics; your screen stays awake for the session.

Private cycle tracking with predicted dates and a preventive-care checklist. Shown for female profiles.

Log period start dates to see your average cycle length, predicted next start, and days-until. It's private to you and helps tailor guidance.

Age-appropriate preventive-care reminders and guidance. Shown for male profiles.

Build a grocery list from recipes and check items off as you shop.

Add a recipe's ingredients to a list in one tap, tick items off while shopping, and clear finished lists.

Report a bug, request a feature, or ask a question — right from the app.

Open Send Feedback (web: sidebar → "Help & Feedback"; mobile: menu → "Send Feedback"), pick a category, describe it, and optionally attach a screenshot. It goes to helpdesk@dutil.com and we may reply to your account email.

Common issues and how to fix them.

My steps aren't showing on the leaderboard

Most common causes, in order:

1. HealthKit / Health Connect permissions were revoked. On iOS: Settings → Privacy & Security → Health → DUO Health — make sure every data category is toggled on. On Android: Settings → Apps → DUO Health → Permissions → Health Connect.
2. Privacy setting has you hidden. In DUO Health, open your profile — make sure "Show my stats on leaderboards" is on. Users opted out of this setting are never shown, even to themselves in the top 10.
3. The app hasn't synced yet. Open the Activity page and tap the sync icon, or pull down to refresh. You should see a "last synced" timestamp update.

My weekly step total doesn't match my phone's Health app

"This week" in DUO Health means Sunday through today — the same calendar week convention Apple Health, Google Fit, and Samsung Health use in the US. If your phone shows a different number, common reasons:

• Your phone has counted steps since the last sync (the server updates every time you open the app; if the phone is a few hundred steps ahead, that's normal).
• If your numbers are wildly different (doubled, for example), you likely need to update to the latest TestFlight / Play Store build. An older build double-counted steps for users who had both an iPhone and an Apple Watch.

How do I force a full re-sync?

On the Activity page, tap the three-dot menu in the top-right and choose "Re-sync Full History". This wipes the app's sync watermark and re-fetches the last 90 days from HealthKit / Health Connect. Takes about a minute.

You generally don't need to do this manually — after any server-side fix that changes how data is handled, the next version of the app automatically triggers a one-time full re-sync on first launch.

The DUO Coach voice sounds robotic

The app uses iOS's system text-to-speech voices. For a much better voice, download a Premium or Enhanced voice from iOS:

1. Settings → Accessibility → Spoken Content → Voices → English
2. Tap any voice marked "Premium" or "Enhanced" and tap the download arrow.
3. DUO Health automatically picks the highest-quality voice you have installed.

I still don't see my data after all of the above

Reach out to your wellness admin. Include: your phone model, iOS/Android version, approximately when you last successfully saw your data on the leaderboard, and whether anything changed recently (new phone, reinstalled the app, updated iOS).