A little hug, every morning.
A few warm words written for your Human Type, and one permission for the day. Nothing to do, nothing to log.
Our promise: your phone, used for good. A few minutes a day of something worth having, then off you go and live it.
You’re invited
Welcome to HYGIEIA’s founding circle. Free until 1 January, no card needed. Tell me honestly what works and what doesn’t, and you’ll help shape it. Georgina x
You’re invited
Someone at home has added you to their HYGIEIA family membership. It’s already paid for. Make your own free log-in with your email (or log in if you have one), and your mornings will be written just for you. Georgina x
Not sure yet? Find your Human Type first. It’s free.
On iPhone or iPad? For your morning reminder, first tap Share, then Add to Home Screen, and open HYGIEIA from the new icon.
We couldn’t add your free founding membership just now.
It’s free until 1 January, with no card needed. Please try again in a moment, or email hello@hygieiauk.com and Georgina will sort it.
Your first week is free
First week free, then monthly or yearly. We remind you before you’re charged. Cancel any time in the app. By joining you agree to the membership terms.
Who’s this for?
Teenagers get their own version. Younger children don’t need their own app: their notes appear on a grown-up’s phone, to read aloud together.
Set up your HYGIEIA
Make it yours.
How old are you?
What are you into? Pick as many as you like.
What do you eat?
Anything you can’t eat? (so we never suggest it)
Which human are you?
Pick your Human Type, so your mornings are written for you.
Find my Human Type (about 3 minutes)
Already know yours? Tap it:
Where in the world are you?
So your seasons, words, festivals and helplines are right for you.
You’re all set.
Here’s how HYGIEIA works. It’s very simple.
- Every morning your phone gives a little buzz.
- Tap it and read your note from Georgina. Two minutes.
- Put your phone down and get on with your day.
Your morning reminder
Without the reminder nothing will come to you, so just open HYGIEIA each morning instead.
What would you love with your note?
A note from Georgina comes every morning. Pick anything else you’d like alongside it. We’ve switched on two to start; tap to change. You can change it any time.
Any little ones at home?
If so, each morning there’s a short note for them too, on your phone, to read aloud together. No screen for them.
Where are you in life right now?
So your coaching fits the life you’re actually living. Change it any time in Settings.
What do you want more of?
Just one. You can change it later.
What does your house eat?
So every meal idea fits you. You can change this any time.
Who's usually eating?
How many of you, usually?
How do you eat?
Our kitchen
The food you grew up with or love. Your dinners lean this way, with seasonal ideas from around the world mixed in.
Things you’d rather not eat
Not allergies, just dislikes. We’ll suggest a swap.
Any allergies?
We’ll hide or change any meal that contains these. Always check labels too.
Anything about your health? (optional)
So your tips and recipes fit. It stays on this phone, and you can change it any time.
Please tick the box to let us keep your allergies and health notes, or remove them.
Today’s morning note
Your phone-free day
Phones down today.
Read your note once, pick one idea below, then put me somewhere you can’t see me. Tick off the one you did, whenever you get to it. See you tomorrow.
Instead, pick one
It’s OK to
Unbusy yourself.
Georgina x
A moment, if you like
Stay a little longer? Only if you fancy it.
Did it? Tap it if you like. Didn’t? Also fine.
Halfway through the week
Your reminders
Can I give you a gentle buzz each morning?
One buzz at 7:30 when your note is ready. It’s what turns this into a habit. Nothing else, ever.
Today’s food
Fact to drop at dinner
Tell someone today and watch their face.
Today's puzzle
Got it? Show the answer
Brain spark
Got it? Show the answer
For the little ones · read it together
It’s OK to
Tuesday · Wisdom from around the world
Sunday · The Sunday Table
Any meal. Any size. Together.
All over the world, Sunday has always been about people around food. Pick whichever fits the Sunday you’re having:
- Sunday brunch. Eggs, toast, fruit, something warm. Late, lazy, cheap, and it fits around whatever else the day holds.
- Bring a plate. Friends or family each bring one dish. Nobody’s stuck in the kitchen.
- The easy roast. One tray, under an hour, or a pot that cooks while you’re out. Everyone gets a job.
- The sharing board. No cooking: bread, cheese, veg, fruit and whatever needs using up. Everyone builds their own.
Cook once and Monday’s sorted: leftovers make tomorrow’s dinner.
From Georgina: studies suggest children in families who eat together more often tend to eat more fruit and veg. And it’s usually the best conversation of the week.
Share your family’s or friends’ tradition
Sunday · from Georgina
How was your week?
What did you love?
Anything you’d like less of?
That’s it for today
Go and live it.
There’s nothing more to scroll. Close the app and look up.
Back tomorrow morning with something new.
Off you go. Slowly.
Phone down. The rest of today is yours.
From the world’s kitchen table
Your Sunday cook-up
One easy cook today makes the week’s breakfasts and lunches simple.
The Sunday cook-up · 30 minutes
Makes for the week
2-minute plates for the week
Made from today’s cook-up. Real food, no faff.
Fancy something different? Cook from anywhere
A Thai curry tonight, or a Mexican feast? Pick a kitchen and we’ll suggest one dish using what’s in season now. Your house settings still apply.
What’s in your glass
Not about saying no. Just knowing what’s in there, so you can choose.
Fizzy drinks, energy drinks, squash and a glass of wine are everywhere. They’re cheap, advertised at us all day and made to be moreish. If you drink a lot of them, that isn’t your fault.
What’s actually in there
- Sugar, and lots of it. A 500ml bottle of regular cola has about 13 teaspoons. The most a grown-up is advised to have from added sugar in a whole day is about 7.
- Caffeine. It’s a real drug, which is why skipping it gives you a headache. A big can of energy drink can hold as much caffeine as two cups of coffee.
- Sugar and caffeine together give a quick lift, then a dip, then you want another. That loop is what makes them hard to cut down.
- Acids give the tang, and they’re tough on teeth.
- Sweeteners in diet and no-added-sugar drinks cut the sugar, but keep your taste buds expecting everything to be very sweet.
- Colours, flavourings and preservatives do the rest. If the label reads like a science experiment, now you know why.
Your teeth
- It’s the acid as well as the sugar. Fizzy drinks, energy drinks, sports drinks, squash and fruit juice all soften the outside of your teeth for a while after each sip, even the diet ones.
- Sipping all day is the hardest on them, because your teeth never get a break. Having a drink with a meal, then stopping, is much kinder.
- A straw helps keep the drink off your front teeth.
- Rinse with water afterwards, or have a glass of milk or a bit of cheese.
- Wait about an hour before brushing after a fizzy or sour drink, so you don’t brush the softened enamel away.
- Water and milk are the two drinks that are easy on teeth all day long.
If you’d like to drink less
- Swap one a day. Just one, and see how you feel after a week.
- Dilute it down. Make your squash a little weaker every few days. Your taste buds change faster than you’d think.
- Half and half. Half fizzy drink, half fizzy water. Same bubbles, half the sugar.
- Cold water first. Often we’re thirsty, not craving.
- Notice the moment. The 3pm slump, the drive home, the TV at night. Have something else ready for it.
- Go slowly with energy drinks so the caffeine headache doesn’t put you off. Swap one for a tea or coffee first.
- Make it pretty. A nice glass, ice, a slice of something. It still feels like a treat.
Drinks to make at home
- Sparkle Water: fizzy water, a squeeze of lime and a few frozen berries.
- Sunshine Squash: a splash of real orange juice topped up with fizzy water.
- Cucumber Cooler: water with cucumber slices and mint, left in the fridge overnight.
- Ginger Zinger: grated fresh ginger, lemon and a little honey in hot water, or cooled with ice.
- Iced Tea Your Way: cold black or fruit tea with lemon, apple slices and lots of ice.
Children and drinks
- Water and milk are the best everyday drinks for children.
- Squash: make it weaker than the bottle says, and a little weaker again every week or two.
- Fruit juice and smoothies: one small glass (150ml) a day, with a meal, is plenty.
- Fizzy drinks are a now-and-then treat, and energy drinks aren’t made for children at all.
- Make water fun: their own bottle, ice cubes with a berry frozen inside, or a slice of orange.
Kopi, teh and bubble tea
- Kopi and teh: ask for siew dai (less sweet) or kosong (no sugar). Condensed milk adds a lot of sugar.
- Bubble tea: choose 25% or 0% sugar, and skip the extra pearls now and then.
- Labels: in Singapore, look for drinks with a Nutri-Grade A or B.
Milk tea and lemon tea
- Milk tea: ask for less sweet (少甜) or no sugar (走甜).
- Iced lemon tea from a café usually comes very sweet. Ask for no syrup and add your own.
Soda and sweet tea
- A 20oz bottle of soda has around 16 teaspoons of sugar.
- Sweet tea: go half and half, sweet and unsweet, then try three-quarters unsweet.
- Refills: one cup is enough. Ask for water with your meal too.
And alcohol?
- You’ve heard “moderation” a hundred times, so we won’t repeat it.
- UK guidance (other countries’ advice is similar) is no more than 14 units a week, spread over three or more days, with some drink-free days. A large glass of wine is about 3 units, and so is a pint of strong lager.
- It’s the habit, not the occasional glass, that tends to creep up: the bottle every night, the “just one” that becomes three.
- Sleep and mood: many people notice they sleep better and feel brighter on the days they don’t drink.
- If you’d like to drink less: a smaller glass, water in between, a nice alcohol-free drink, or a couple of alcohol-free nights a week.
No guilt, no telling off. Just knowing what’s in your glass, and choosing what feels right for you.
Kitchen secrets
Little tricks that save time, money and waste.
Save money, waste nothing
- Chickpea water meringue: the liquid from a can of chickpeas whips up just like egg white.
- Cheese ends spread: blitz dried-out cheese ends with a garlic clove and a splash of milk. Spread on toast and grill.
- Parmesan rinds: freeze them and drop one into risotto, soup or a bean stew.
- Broccoli stalks: peel, slice into coins and stir-fry, or roast as broccoli chips. Cauliflower leaves roast up crispy too.
- Coriander stalks: chop them into curry or dal at the start. More flavour than the leaves.
- Potato peel crisps: toss peelings in a little oil and salt and roast for 10 minutes.
- Leftover wine: freeze in ice cube trays for gravy, stew or risotto.
- Nearly-empty jars: add oil and vinegar to the last of the mustard or jam, put the lid on and shake. Instant dressing.
- Crumb coating: toasted breadcrumbs or oats make a crunchy coating or topping. Crushed crisps if that’s all you’ve got.
Save time
- Frozen ginger and lemons: grate straight from the freezer. No peeling.
- Big-batch onions: fry 2kg of onions once and freeze them flat in bags.
- Freeze flat: mince, soup and stew frozen flat in bags defrost in about 10 minutes.
- Lid-on pasta: boil for 2 minutes, put the lid on and turn the heat off. It cooks itself and uses less energy.
- Quick jackets: microwave for 8 minutes, then crisp in the oven for 15.
Little hands love these
- Regrow spring onions: stand the roots in a glass of water on the windowsill and watch them grow back.
- Smoothie lollies: freeze leftover smoothie or the end of the yoghurt in lolly moulds.
- Fridge Forage Night: once a week, dinner is whatever needs using up, and the kids choose what goes together. Waste not, want not.
Real life, counted.
This week
A green day is a day you did something for yourself: your one thing on Today, this week’s mission, or an idea from the Playbook. Amber means you gave yourself 30 minutes or more. Gaps are just life.
Your Human Map
Your Human Map
Four weeks on.
Twelve quick questions about your last seven days. Watch your map draw itself as you answer.
Your pocket coach
How are you arriving today?
There’s no wrong answer.
Really struggling, or not safe? Get help now
Your memories.
Everything you made time for. At the end of each season, this becomes your memory page.
Nothing here yet. When something today feels worth keeping, add one line above, or tap ♡ on a recipe. It stays here.
Saved to your account, so your memories are there on any device you log in on.
When you need a friend
Your pocket coach
Tired, lonely, worried or just need to talk? Sit with your Garden friend for a minute. One small step, little things that help, and a note from Georgina.
Our phone promise
Yes, we’re an app. We just want your phone to give you more than it takes.
- Phones are brilliant for reaching people. It’s the hours of mindless scrolling that leave us flat.
- So everything here ends: a few minutes of coaching, a recipe, an idea, then a nudge back to real life.
- No feed, no likes, no endless scroll, no guilt.
- We’re not asking you to give up your phone. Just to swap some scrolling for things that feel better for your mind and body.
Settings
Your mornings, your phone-free day and your account.
Your family
Invite the people at home.
Your family membership covers the people you live with. Send them this link: they make their own free log-in, and their mornings are written just for them.
Little ones don’t need a log-in: their note appears on your phone each morning.
Extras each morning
Georgina’s note always comes. Pick what else you’d like.
Your phone-free day
One day a week, the app only says “phones down”. Pick your day.
Where you are
Seasons, festivals, words and helplines follow this.
Your stage of life
Your coaching tips follow this.
Text size
Short or full mornings
Short mornings show the few cards that matter most, with the rest one tap away.
About you
Ramadan
During Ramadan the Kitchen shows suhoor and iftar, and the coach goes gently.
Calm mode
No points, levels or locks. Just the good stuff.
Shared care
If the kids are with you some weeks and not others, turn this on. The Kitchen gets a one-tap "Kids with me this week / Just me this week" switch, and portions and kids’ cards follow it.
How I talk to you
Warm and playful, or straight to the point with fewer jokes and dares.
Start with a breath
A few seconds of breathing before your note. Tap anywhere to skip it.
Your changes save as you go.
Find or retake my Human Type (3-minute quiz)
Delete your account
This clears everything on this phone now and opens an email asking us to delete your account and everything we hold. Please press send. If you pay monthly or yearly, cancel first under “Manage or cancel my membership” so you’re not charged again. We delete it and confirm by email, usually within 7 days and always within 30.