Bloom — Health Routines

A personal, fully offline health-exercise app: guided routines, reminders, and streaks, one program per health goal. Installable as a real app on Windows/Mac and Android. No internet, no account, no data leaves the device.

Live: https://anujmagazine.github.io/bloom-eye-care/

Plans — start small, step up

Bloom starts on the Starter plan: 1 shoulder session + 1 eye break a day, with just two reminders (morning, and an evening follow-up only if something's left). After 14 days with at least 12 days on target, it offers Building (2 shoulder sessions + 3 eye breaks a day), and later Full (3 shoulder sessions + an eye break every working hour). You choose when to step up — or switch any time in Settings → Your plan.

Programs

1. Dry Eye Care — one short break every working hour

In priority order. The default break is the first three (about 3 minutes); the last two are off by default. Turn them on in Settings only if a specialist diagnoses a focusing or convergence problem.

Exercise	Targets	Evidence
1. Blink Reset — 10 × close (2s) → gently tighten (1s) → open (2s)	Tear film, incomplete blinks	Blink-training trials, Contact Lens & Anterior Eye (2020, 2025)
2. Far Gaze 20·20 — 3 × 20s looking 20 ft away	Visual rest during screen work	20-20-20 rule (AOA / AAO)
3. Warm Palming — 60s of warm darkness	Rest for sore, light-sensitive eyes	Comfort technique
Near–Far Focus (off) — 10 switches, thumb ↔ distant object	Diagnosed accommodative problems	Standard optometric drill
Smooth Convergence (off) — 6 slow thumb push-ups	Diagnosed convergence insufficiency	Pencil push-up studies

Every eye break starts with a comfort rule: exercises should leave the eyes the same or better. Stop if one eye becomes more strained, painful or blurry, or you see double.

2. Frozen Shoulder (left) — three ~5-minute sessions a day: morning, afternoon, evening

Chosen for the early, painful ("freezing") phase, where movement should stay inside a comfortable range.

Exercise	Targets	Evidence
Pendulum — arm hangs, body rocks: forward/back, side to side, small circles (20s each)	Relaxed joint movement	Core of the pain-limited approach that beat intensive stretching at 2 years (Diercks & Stevens, J Shoulder Elbow Surg 2004)
Table Slide — 8 × slide forward by leaning, hold 3s	Raising the arm (forward elevation)	Assisted range-of-motion, dosed to irritability (Kelley et al., JOSPT 2013)
Stick Rotation — 8 × push the left hand outward, elbow tucked, hold 3s	External rotation, usually the most restricted direction	Stretching matched to tissue irritability (Kelley et al., JOSPT 2013)

Comfort rule (shown and spoken before every shoulder session): mild stretch, discomfort up to ~3/10 is fine; never push into sharp pain; any ache should settle within 30 minutes. After each session a one-tap check records how it felt. Two "too painful" sessions out of the last three trigger a reminder to ease off and check with a doctor or physio. The log is on the Progress tab, so you can show it to your physiotherapist.

Weekly progress check (2 minutes): wall reach in cm (optionally compared with your right arm), how far the left hand turns outward (tap the closest angle), four everyday tasks (yes / partly / no), and worst pain this week. The first check is your baseline. Progress → Shoulder charts each measure separately, with a table view. Bloom flags two situations: worst pain 3+ points above baseline (right away), or no measurable improvement across 6 weeks of checks — both are reasons to see your doctor rather than wait.

3. Habits — one quick check-in a day

Track anything, in two kinds:

• Build (e.g. walk 30 minutes, eye drops as prescribed): tick the days you did it. Shows a day streak.
• Avoid (e.g. alcohol): every day counts as clean unless you log that it happened. Shows "N days since last time". When adding one, you can enter the last time it happened so the count starts from there.

Tap any past day on a habit's calendar (Manage) to fix it. Progress → Habits shows each habit's streak, best run, 30-day success rate, and a 30-day strip. An evening reminder (time set in Settings) nudges you only if you haven't checked in that day.

Installing

Open the live site, then Settings → Install Bloom as an app (or the install icon in the address bar on Chrome/Edge; ⋮ → Install app on Android). It gets its own window and a taskbar/home-screen icon.

Reminders, streaks, sync

• Eyes: a reminder each working hour (hours set in Settings), plus a gentle popup after 2 hours with no break.
• Shoulder: a reminder at each of three daily times (set in Settings). A session counts toward whichever slot it's done in: morning before 12:00, afternoon 12:00–16:59, evening from 17:00.
• While the app is open reminders are reliable. When fully closed, an installed Bloom on Windows/Mac/Android can still notify via Periodic Background Sync. Chrome grants this to installed apps based on real usage, so it phases in over a few days.
• Streaks are tracked per program. Sync between devices: Settings → Export on one, Import on the other (imports merge, never overwrite).

Medical note

Both programs support — never replace — prescribed treatment. Dry-eye exercises add to your drops and medication. The shoulder exercises support the physiotherapy your doctor prescribed; check the range with your physio. Stop any exercise that causes sharp pain.