Insights
After each session you note how you are doing. Insights shows what that says about your past seven days, compared with your own usual week.
Tinnitus changes from day to day, and those very fluctuations are hard to remember. That is why every session closes with a short check-in: how much discomfort did you have, how did that feel, and what did your day look like? The Insights tab lines up your answers for you, always over the past seven days.
At the top is your Freequency score, followed by a message from Professor Tone and eight cards about your discomfort, your practice and your check-ins. Each card sets your week beside your own average, so you can see what went differently than usual.
The Freequency score
Your score sums up your past seven days on a scale from 0 to 100. Higher is better. Next to it, a few words describe how your week went.
A steady week
Fairly low discomfort, with a good rhythm of practice and check-ins. Most of the week went your way.
4 above your average
Half discomfort, half the rest
One half of your score comes from the discomfort you reported: the less discomfort, the higher. The other half comes from your practice time, your practice rhythm and your check-ins on feelings, sleep, eating, movement and relaxation. Ten minutes of practice a day already earns full marks there.
From three days
Your score appears once you have logged your discomfort on at least 3 of the past 7 days. Until then it reads Taking shape.
Compared with yourself
Under the description you see how your score compares with your usual score over the 28 days before, for example 4 above your average. Until those days hold 3 logged days, you see how many of the 7 days you have logged so far.
Every day counts the same
Do two sessions on one day and that day still counts once. A card without data is left out, so a skipped question never pulls your score down.
Five kinds of weeks
Your score always falls into one of five bands of twenty points. Each band comes with its own description, just as you read it in the app.
- 80 or higher
A calm week
Little discomfort, regular practice and positive check-ins came together this week.
- 60 to 80
A steady week
Fairly low discomfort, with a good rhythm of practice and check-ins. Most of the week went your way.
- 40 to 60
A mixed week
Discomfort, practice and check-ins each had better and harder days. Your better days may show what helped.
- 20 to 40
You kept at it
Discomfort ran high, and practice or positive check-ins were harder to fit in. Even a short session or a quick check-in counts.
- Below 20
You kept checking in
Discomfort was high, with little room for practice or positive check-ins. Logging through a week like this is no small thing.
Professor Tone's message
Below your score is a short message from Professor Tone. It highlights something from your past seven days, such as how regularly you practiced or how you slept.
Your latest session was gentler than most this week. Momentum is on your side.
The message looks at your sessions and your answers about feelings, sleep, food and daily activities. A pattern only appears when there are enough sessions to compare, and a difference between two groups needs to reach ten percentage points. The app is more likely to pick an insight that stands out, and varies the wording. Haven't practiced yet this week? Then Professor Tone invites you to pick it back up.
The trend of your week
From four sessions onward, the analysis compares the first half of your week with the second. If your discomfort in the second half was at least ten percentage points lower, the message may mention that change.
Looking at your past week, the discomfort you reported has been easing from session to session. That's real progress.
A calm week
If your average discomfort stayed at 25 percent or lower across at least two sessions, Professor Tone may tell you your week was calm.
Your week has been calm. The discomfort you reported stayed low across your sessions.
Your regularity
The analysis looks at how many days you practiced: all seven, or four to six. Even if you completed one session, the message can acknowledge it.
You practiced every single day this past week. That kind of consistency is what leads to progress.
Sleep and tinnitus
Sessions after a good night are compared with sessions after a bad one. Only when both groups hold at least two sessions and lie ten points apart does Professor Tone say something about it.
Your check-ins show a pattern this week: after nights of good sleep, your sessions felt noticeably calmer. Your rest is working for you.
Restless nights
If you had at least three sessions after a bad night this week and none after a good one, the message may encourage you to go easy on yourself.
It's been a week of restless nights, and still you kept up your practice. Be extra gentle with yourself on tired days.
Movement
The app compares your sessions on days when you exercised, walked or spent time outdoors with your other sessions. If you had at least three active days in a week, the message may mention that count too.
On days you got moving, with a workout or a walk outside, your sessions came out calmer this week. Your body is helping your ears.
Caffeine and alcohol
The app compares your sessions on days with a lot of caffeine or alcohol with your other sessions. If a difference stands out, the message may suggest paying attention to it.
Your check-ins hint that days with caffeine or alcohol ran a little louder this week. It might be worth a small experiment.
Calm feelings
If you used a word like calm, peaceful, relieved or relaxed at least three times this week, Professor Tone may count those moments.
You described 5 moments this week as calm, peaceful, relieved or relaxed. Those moments add up.
Heavy weeks
Was your average discomfort 70 percent or higher, or did it clearly increase? Then the message may focus on the sessions you still managed to complete.
This week asked a lot of you, and you still kept showing up. That commitment matters more than any single number.
A quiet moment
One session with no discomfort at all is enough to be highlighted. Especially on louder days it is good to know those moments exist.
One of your sessions this week ended with no discomfort at all. Hold on to that feeling. It shows what's possible.
Eight cards
Below the message are eight cards. Each card shows your week in one number, with a bar for every day and a dashed line for your usual average. A card without data asks you to add it to your next check-in.
- Tinnitus discomfort38%Average reported discomfortLess discomfort than usual
- Sleep80%Restful sleep mentionedMore often than usual
- Practice time10 minMinutes per calendar dayMore time than usual
- Eating patterns67%Balanced eating mentionedAround your average
- Feelings83%Calm feelings mentionedMore often than usual
- Movement60%Movement mentionedMore often than usual
- Relaxation40%Relaxation mentionedLess often than usual
- Practice rhythm6 of 7Days with a sessionMore often than usual
What each card measures
This is the explanation the app gives with each card. The cards about your check-ins only count sessions in which you answered that question.
- Tinnitus discomfort
- Your reported discomfort on a scale from 0 to 100. Lower means less discomfort. Each day counts equally, even if you log several sessions.
- Sleep
- The share of answered sleep check-ins mentioning feeling rested, deep sleep, enough sleep or falling asleep easily. A check-in can also mention a difficult night. This does not measure sleep duration or quality.
- Practice time
- Your total practice minutes divided by the calendar days in this period. Days without practice count as zero. More minutes do not necessarily mean less tinnitus discomfort.
- Eating patterns
- The share of answered nutrition check-ins mentioning healthy eating, regular meals, enough water or home cooking. Other food and drink tags can appear in the same check-in. This is a picture of your logs, not a nutrition assessment.
- Feelings
- The share of answered reflections mentioning peaceful, calm, relieved or relaxed feelings. Other feelings can appear in the same check-in.
- Movement
- The share of answered activity check-ins mentioning exercise, walking or time outdoors. An unmentioned activity is not proof that it did not happen.
- Relaxation
- The share of answered activity check-ins mentioning hobbies, music, reading, time with others or meditation. An unmentioned activity is not proof that it did not happen.
- Practice rhythm
- The number of calendar days with at least one session. Several sessions on one day still count as one practice day.
Day-by-day details
Behind every card is an overview with a daily chart, the comparison with your usual week and how often each check-in tag came up. Here it is for the Sleep card.
Sleep
Restful sleep mentioned
80%
More often than usual
5 days of data in the past 7 days
Your past 7 days
Your usual average
Days without an answer are left empty.
Your personal average
- This week
- 80%
- Previous 28 days
- 58%
Your usual average: 58%
What you logged
A bar for every day
The daily chart shows each day of your past week. A dot means you answered the question without any of the positive choices. An empty spot means you skipped the question or did not practice that day.
Your usual week
The dashed line and the second bar show your usual average over the 28 days before this week. Within 5 points, or within half a minute for Practice time, it reads Around your average.
The harder days too
Under What you logged is every tag you picked in the past week, including a restless night, lots of caffeine or a busy workday. For each tag you see on how many days you mentioned it.
What a card does not measure
Every overview ends with how the card is calculated and what it does not say. Sleep, for example, does not measure how long or how well you slept, only what you noted yourself.
The check-in
All your insights come from the check-in that closes each session. Only the first question is required. Answer as much of the rest as you like.
How much discomfort did you have today?
Professor Tone opens with a compliment and one question: to what extent did you experience tinnitus-related discomfort today? With the slider you pick one of the five flowers. Each flower stands for a step from 0 to 100 percent. Those percentages make up the Tinnitus discomfort card and half of your score.
Shows up inTinnitus discomfortFreequency score
No discomfort at all0%
Hardly any discomfort25%
Some discomfort50%
A lot of discomfort75%
Very much discomfort100%
What describes this feeling best?
Eighteen words, from peaceful to angry, always in the same order so you find them quickly. Pick as many as you like. Mention peaceful, relaxed, calm or relieved, and that session counts as positive on the Feelings card.
Shows up inFeelings
How did you sleep last night?
Here you note how your night went. A good night counts on the Sleep card. You can just as well tap a restless night: it shows up in the card's details, and Professor Tone checks whether your sessions went differently after a night like that.
Shows up inSleep
How did you eat and drink today?
You can note what you ate and drank that day. The four balanced choices count on the Eating patterns card. Professor Tone compares days with lots of caffeine or alcohol with your other days, to see whether your sessions went differently.
Shows up inEating patterns
How did you spend your day?
Exercising, walking and time outdoors count on the Movement card. A hobby, music, reading, friends or family and meditating count on the Relaxation card. A busy workday or a loud environment shows up in the details of those cards.
Shows up inMovementRelaxation
- Each question only appears after you tap Next, so you never see one long list at once.
- Skip a question and that day stays empty on the matching card. A skipped question never counts as a poor result.
- Your answers are health data. They are processed on your device, only sync through your own iCloud and are never sent along with analytics.
Your sessions
At the top right of Insights is a calendar button. Behind it you browse all your practice days, each with your last session and what you filled in at the check-in.
One flower per practice day
At the top is a strip with a flower for every day you practiced. Tap a day or swipe further back. Practiced twice on one day? Then you see the last session.
Compared with your average
From three sessions onward, you see under the flower whether a session was calmer or louder than your average across all your sessions. Within twelve points it reads Around your average.
Your results
How many minutes you practiced out of the time you chose, how many targets you found and how many that was per minute. Below that is every check-in question with the choices you made.
A color for every day
The background takes on the color of that day's flower, and the flower slowly turns. With Reduce Motion on in your iPhone settings, it stands still.
- Mon
22 - Tue
23 - Thu25
- Fri
26 - Sat27
- Sun28
7:42 PM · Catch the Tone
Hardly any discomfort
Less discomfort than your average
- Minutes
- 10/10
- Targets
- 46
- Per minute
- 4.6
Your check-in
What describes this feeling best?
- Calm
- Relieved
How did you spend your day?
- Went for a walk
- Listened to music
Your streak
At the top of the Today screen you see your streak: the number of days in a row on which you practiced, with this week's flowers underneath. The rule is simple. Do a session every day.
- M
- T
W- T
F- S
- S
- Streak freeze
- No session yet
Missing one day is fine
Skip a single day and a streak freeze automatically pauses your streak. The frozen day does not count, but it does not break your run either. Miss two days in a row and you start again from zero.
Today still counts
If you have not practiced yet today, your streak is not gone. You see an exclamation mark next to the flame and a badge on the Practice tab, as a gentle reminder that the day is not over yet.
A nudge at eleven
If your streak is at risk, Professor Tone sends one more message at 11 pm: practice today to keep your streak going. After that it is up to you.
Tap a flower
Every flower in your week is a button. Tap it and you see that day again, with its duration, the targets found and everything you filled in at the check-in.
Statistics
Below your streak are your totals since your first session. They never go down, not even after a quiet week. The bar shows how far along you are toward one hundred practice days.
- 31/100Days
- 38Sessions
- 1587Targets
- 407Minutes
Days
The number of days with at least one session, set against the 100 days of the program. After day 100 the counter simply keeps going.
Sessions
Every completed session, even if you do two on one day. Only sessions you close with the check-in count.
Targets
All the birds you found and set free in Catch the Tone, added up since your very first session.
Minutes
All the minutes you have spent practicing, added together. Time from shorter sessions counts too.
Always at hand
Your streak and totals appear on the Today screen, on your watch and in widgets. And Insights itself opens without tapping through the app.
The Today screen
Your streak, this week's flowers and your totals sit at the top every time you open the app. Finished a session? It slides in here right away.
iPhone and iPad
On iPhone the eight cards sit two by two. On iPad four fit side by side, so your whole week is in view at once.
Apple Watch
Your streak with the last three days, your intensity over a week, two weeks or a month and your session list, right on your wrist. Not practiced yet today? Then the streak screen turns red.
Widgets and Live Activity
Your streak on the lock screen. On the home screen you choose which numbers to show: days, sessions, minutes, streak or targets. During a session the timer runs along as a Live Activity.
Siri and quick actions
Say “View your Freequency insights” to Siri, or press and hold the app icon and choose Insights. It is ready in the Shortcuts app too.
Everything stays with you
Your insights are calculated on your own device. Your sessions only sync through your own iCloud, and your answers are never sent along with analytics.
Get started
Download the app, recreate your own tone, and try your first exercise. The first 3 days are free.
Freequency complements your existing care and does not replace it. Use it in consultation with your audiologist or healthcare professional.
