# BurnWeek reminders: the few you get, and why

October 11, 2026 · From the Lab · 6 min read · https://burnweek.fit/blog/why-burnweek-does-not-nag/

> A well-timed prompt can help a little; repeated alerts go with lower acceptance. Here are the few reminders the app sends, and the evidence behind the line.

**Key takeaways**

- In a micro-randomized trial with 1,255 users, a tailored push made completing wellbeing self-monitoring within 24 hours 3.9% more likely (relative increase; risk ratio 1.039).
- In an observational study of 112 clinicians, each additional reminder per encounter was associated with a 30% lower acceptance rate (Ancker 2017).
- Self-determination theory links autonomy, competence and relatedness to sustained motivation; when those needs are thwarted, motivation declines.
- The one evening reminder, Close the kitchen? at 21:00 by default, fires at most once a day, only if today has a meal and is not closed, and can be moved or turned off.
- There are no reminders to log a meal, no missed-day alerts and no streak warnings; status markers stay on screen until you look.

## One evening reminder, no logging nags

The app sends very few notifications, and each has a narrow job. There is one optional evening reminder that asks whether the kitchen is closed. There is an optional weekly report you can receive as a notification. There is a confirmation when a meal lands in your log from somewhere other than the app. There are no "you haven't logged lunch" pushes, no missed-day alerts, and no streak warnings. An optional Lock Screen prompt for logging is there only if you turn it on. Everything else the app wants you to notice, it shows on the screen and waits for you to look.

That line was drawn on purpose, and it is not a claim that notifications are useless. One trial found that a well-timed prompt nudged people to complete self-monitoring, by a few percent. An observational study found that more repeated alerts went with lower acceptance, and motivation theory supports giving people control over prompts. This post lays out both sides and what the app does with them. The case for keeping a light record in the first place is in the [pillar on mindful eating with numbers](/blog/mindful-eating-with-numbers).

## Push notifications work, modestly

The cleanest test of whether a notification changes behavior is a micro-randomized trial, where each user is randomized over and over to receive or not receive a prompt at a given moment. In one such trial, 1,255 users of a workplace wellbeing app were randomized at one of six daily times to get or not get a tailored health message, over 89 days ([Bidargaddi et al., 2018](https://pubmed.ncbi.nlm.nih.gov/30497999/)). Among users with notifications enabled, completing wellbeing self-monitoring within 24 hours was 3.9% more likely, a relative increase, when a message was sent (risk ratio 1.039; 95% CI 1.01 to 1.08). The estimated increase was 8.7% on weekends versus 2.5% on weekdays, but that difference was not statistically significant, and the time-of-day analysis was exploratory. The effect also seemed to fade over the study, though that decline was not significant either.

Two things about that result deserve a plain reading. The effect is real and small: a tailored message moved the chance of self-monitoring by a few percent, not by half. It measured wellbeing charting, not meal logging. And three of the authors were shareholders in the app company and one was a consultant to it, which the paper discloses. That does not make the finding wrong, but it is worth knowing when the conclusion favors sending more messages.

## Repeated reminders get ignored

The counterweight comes from a setting where reminders are frequent and consequential: clinical decision support. A retrospective analysis of electronic records from 112 primary-care clinicians over three and a half years found that about a quarter of drug alerts and a third of care reminders were repeats for the same patient within the same year ([Ancker et al., 2017](https://pubmed.ncbi.nlm.nih.gov/28395667/)). In clinician-level analyses, each additional reminder per encounter was associated with a 30% lower acceptance rate, and each five-percentage-point rise in the share of repeated reminders with a 10% lower rate. Sheer workload was not associated with it; repetition and complexity were. The study found no evidence of desensitization over time. (A 2019 correction fixed an author affiliation; it did not change the findings.)

Clinicians are not app users, and the stakes differ. More repeated clinical alerts were associated with lower acceptance. Whether daily calorie-app reminders lose effectiveness over time remains unanswered by these studies; we treat the association as a reason for caution, not proof.

> In one clinical setting, more repeated alerts went with fewer accepted ones.

## Why we keep reminders optional

Self-determination theory offers the longer view. It proposes three basic psychological needs, competence, autonomy and relatedness, and argues that when they are satisfied, motivation and wellbeing hold up, and when they are thwarted, motivation and wellbeing decline ([Ryan & Deci, 2000](https://pubmed.ncbi.nlm.nih.gov/11392867/)). The practical reading for a tracker is that the reasons a person logs should stay theirs. Self-determination theory supports giving people control over reminders; it does not establish this app's long-term logging outcomes.

Put the three sources together and they are not in conflict. A prompt can raise short-term engagement a little. More repeated alerts were associated with lower acceptance in one setting. Theory favors control staying with the person. The design question is which few moments justify a prompt at all.

## The reminders that exist, and their limits

| Notification | When it fires | How to change it |
|---|---|---|
| **Close the kitchen?** | Once, at 21:00 by default, only if today has at least one meal and is not already closed | Profile → Close the kitchen: switch off, or move it between 19:30 and 23:00 |
| **Your week** report | Monday, if you turned it on | Profile → Weekly report: push and email are separate switches |
| **Logged from elsewhere** | When a meal reaches your log from outside the app, such as ChatGPT | Your phone's notification settings |
| **Lock Screen text prompt** | A standing "What did you eat?" prompt, only if you turned it on | Profile → Lock Screen logging |

The evening reminder is the exception worth explaining. Its question is not "did you log dinner?" It asks whether the eating day is over, and you can answer with one tap on the notification itself, without unlocking into the app. It fires at most once a day, never on a day with nothing logged, and never on a day you already closed. We chose one optional evening prompt with a single action and a limit of once per day; the trial above did not compare designs like this with others. The ritual it belongs to is described in the [close the kitchen launch post](/blog/close-the-kitchen-launch). It is available on iPhone, and the app does not ask for notification permission on its own; you grant it when you turn a notification on.

## What stays on the screen instead

Everything else is passive status: visible when you look, silent when you do not.

- **Missing detail.** A meal that leaned on an assumed amount carries a small marker. Opening the meal shows what was guessed and lets you confirm or change it.
- **Unfinished days.** A past day that may be incomplete is marked with a small yellow marker, explained in full in [the unfinished-days marker post](/blog/unfinished-days-marker). It never becomes a notification.
- **The weekly card.** From Monday to Wednesday a card on Today links to last week's report. If you do not open it, it steps aside by Thursday.
- **No streaks to defend.** There is no counter that a missed day would reset, so there is no warning to send about one.

The scheduled pushes are the kitchen reminder and the weekly report, each with its own switch in Profile. The meal-from-elsewhere confirmation follows your phone's notification settings, and the Lock Screen prompt, covered in [logging from the lock screen](/blog/log-from-lock-screen), exists only if you turn it on. Whether this mix keeps people logging longer is not something the studies above tested.

## FAQ

### Why doesn't my calorie app remind me to log meals?

Because the gain from a single prompt was small in the trial evidence, and more repeated alerts were associated with lower acceptance in a clinical study. The app shows status on screen instead and keeps its one daily prompt for closing the day.

### Can I turn off the evening kitchen reminder?

Yes. In Profile → Close the kitchen, switch off the evening reminder or tap the time to move it anywhere from 19:30 to 23:00. The checklist on Today still works without it.

### Will I get a notification if I miss a day of logging?

No. A missed day sends nothing. If a past day looks cut short, a quiet marker appears on it in the week strip and History, and it stays there without escalating.

### Do push notifications actually help people keep logging?

A little, in one trial. A tailored prompt raised the chance of completing wellbeing self-monitoring within 24 hours by 3.9%, a relative increase. It did not measure meal logging, and whether reminders lose force over months is not settled.

## Sources

- [Bidargaddi N, Almirall D, Murphy S, et al. To prompt or not to prompt? A microrandomized trial of time-varying push notifications to increase proximal engagement with a mobile health app. JMIR Mhealth Uhealth. 2018;6(11):e10123.](https://pubmed.ncbi.nlm.nih.gov/30497999/)
- [Ancker JS, Edwards A, Nosal S, et al. Effects of workload, work complexity, and repeated alerts on alert fatigue in a clinical decision support system. BMC Med Inform Decis Mak. 2017;17(1):36.](https://pubmed.ncbi.nlm.nih.gov/28395667/)
- [Ryan RM, Deci EL. Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. Am Psychol. 2000;55(1):68-78.](https://pubmed.ncbi.nlm.nih.gov/11392867/)

Source: BurnWeek — "BurnWeek reminders: the few you get, and why", https://burnweek.fit/blog/why-burnweek-does-not-nag/. Licensed CC BY 4.0: free to quote or reuse with a link to this page.