📈 How to read your Calm90 progress chart
The chart shows the trend, not performance. How to read it without judging yourself and what truly valuable information you can find in it.
What the chart shows — in brief
The chart shows how your scores evolve across days and weeks. You can see the average over a period, the overall trend (up, down or steady) and the difference between the before- and after-session check-ins. This data is generated solely by you and is visible only to you.
Why the line is never straight
A line that rises and falls is not a sign of failure. It is a sign that you are a real person, with good days and bad days. Appointments, fatigue, news, sleep, practical problems — all of them influence how you feel from day to day. Behavioral research shows that genuine change is rarely linear: there are plateaus, setbacks and leaps — often in that order.
What to look for instead of perfection
Instead of checking whether the line always goes up, notice: is there an overall trend toward lower scores (calmer) over several weeks? Are there visible differences between the before- and after-session score on some days — even small ones? Are there stretches where you managed to be more consistent? These are the real signals of progress. One good session in a bad week is already something.
When not to look at the chart
If one day you already feel overwhelmed and you know the chart will discourage you, you can leave it closed. The chart is a tool — not an obligation. Doing the session matters more than analyzing the session. If you notice that the chart adds pressure instead of helping, you can choose to check it less often — once a week, for example.
How to use this in OncoDots / Calm90
The progress chart is available in your Calm90 profile in OncoDots. You can select time ranges: the last week, the last 30 days, all sessions. If you want to discuss trends with your doctor or psychologist, you can note or export your observations from the Plan section.
Key points
What to take away from this article
- ✓The chart shows the overall trend, not session-by-session performance.
- ✓An irregular line is normal — real change is rarely linear.
- ✓Look for the trend over weeks, not days — that is the valuable information.
- ✓The chart is a tool, not an obligation — you do not have to check it daily.
Reassuring reminders
What is worth remembering on hard days
- If the chart discourages you on a bad day, do not open it. What counts is that you breathed.
- A plateau in the chart does not mean you are stagnating — you may be holding on to what you have built through a difficult time.
- Comparing your chart with someone else's makes no sense. It is yours and reflects your life, not anyone else's.
Continue the exercise
Go back to Calm90 for today's session.
Where you can continue
Other relevant articles and modules in OncoDots
Sources
This article is based on official and academic sources.
- Michie et al. 2013 — Behavior Change Technique Taxonomy v1. Annals of Behavioral Medicine. https://openaccess.city.ac.uk/id/eprint/3293/
- Balban et al. 2023 — Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947
Important note
This article is informative and does not replace an individual medical or psychological assessment.