# The journal, and what affects you. > https://meetkeely.com/journal · Updated 2026-10-05 · Keely, by Metrica Fit LLC **Keely’s journal holds what happened: a late meal, a drink, a hard session, a trip.** Tag it in a tap or in your own words, and over the weeks Keely learns how each thing moves your next morning’s HRV and resting heart rate, against your own normal. It tells you only what your own nights support, with a range. - **Tags:** 40 to start with, in 7 groups, and up to 50 of your own - **Ways in:** A tap, your own words, or noticed by Keely from workouts and travel - **Learns from:** Your next mornings’ HRV and resting heart rate, against your normal - **Says something:** After 14 nights with a normal to compare, never sooner - **Asks:** At most one question a day, and only when a night surprised it - **Stays:** On your iPhone, unless you share it with an assistant you connect ## What goes in - **A tap.** Today’s journal card has the tags you use most. Each entry has a when: last night, today, yesterday, or a while (the past few days, a week, a month). - **Your own words.** Write “two glasses of wine at dinner and bed late”, and Keely suggests the tags and when, for you to check before anything is saved. - **What Keely notices.** Some entries write themselves from what your Loop saw: a hard or long session, a strength workout, a sauna or a cold plunge, a rest day, an evening walk, and travel when your iPhone changes time zone. Change or delete any of them; a deleted one isn’t added again. ## What affects you For each tag with enough nights behind it, Keely shows how your next morning’s HRV and resting heart rate differ from your own normal when it happened, as a percent and in milliseconds or bpm, with its likely range and the nights it’s based on. - **Your nights, not everyone’s.** Each tag starts from what research says about its direction, such as alcohol lowering HRV and raising resting heart rate, and your own nights move it from there. Nothing is learned from other people’s data. - **Load is counted too.** A hard day moves your HRV as well, so Keely counts the day before’s Load beside the tags: a “late workout” then shows what it does beyond its effort. - **Sleep timing, too.** A night that starts or ends 90 minutes off your usual is counted on its own, so a late night out keeps its whole effect. - **Plain about what it doesn’t know.** Until a tag’s range is clear, it says so, and how many more nights would settle it. ## The one question When last night surprised the model, say your HRV fell further than anything you’d noted explains, Today asks once what happened. It’s one of the few things Keely says on its own, and everything it says unprompted shares one limit: at most one a day and three a week. Skip is final. ## Private by design - The journal stays on your iPhone. If you choose to share it with an assistant you connect, such as Claude or ChatGPT, it’s kept in your account so they can read it and add what you ask; turning sharing off erases it from your account at once. - When you write in your own words, the text goes to Keely’s server and on to the model that finds your tags, and comes back as tags. It isn’t stored or logged. See the [Privacy Policy](https://meetkeely.com/privacy). ## Frequently asked questions ### How long before it tells me anything? 14 nights with a normal to compare. A tag needs a few nights of its own too, and its range narrows as more come in. ### Is it saying alcohol caused my low HRV? It shows how your mornings differed after the nights you tagged, with the day’s effort and sleep timing counted beside it. That’s an association in your own data, with a range, not proof of a cause. ### Do I have to journal every day? No. Tag what stands out. Keely adds what it can see on its own, such as workouts and travel. ### Can my assistant add to it? Yes, if you share the journal with an assistant you connect. It adds only what you ask, and can remove only what it added. See [Connect an assistant](https://meetkeely.com/connect). ## Keep reading - [Recovery](https://meetkeely.com/recovery): Keely’s Recovery is a 0–100 % score each morning: last night’s HRV, resting heart rate, sleep, breathing and skin temperature against your own normal. - [Connect an assistant](https://meetkeely.com/connect): Add Keely to Claude, ChatGPT, Claude Code or another assistant that takes MCP connectors, then ask about your Recovery, sleep, stress and training. - [Methodology](https://meetkeely.com/methodology): How Keely computes Recovery, Load, Stress, Sleep, VO₂ max and Keely Age from your Polar Loop: every input, weight and constant, published. Keely is coming to the App Store for iPhone (iOS 26 or later). Need a Polar Loop? https://meetkeely.com/loop (an affiliate link: as an Amazon Associate, Metrica Fit earns from qualifying purchases).