Instagram creator @smiskib shared a March 2025 reel about planning their days in Owaves, praising how the app lines a day up with their circadian rhythm in colorful circles. To plan a whole day the same way, find your Body Clock Type with the 5-question Body Clock Quiz, fill all 24 hours of My BodyClock with the eight categories, then check BodyClock Score.
Key takeaways
- Creator @smiskib featured Owaves in an 18 March 2025 Instagram reel captioned as an invitation to spend a day with them, and described using the app to align the day with their circadian rhythm in a circular format.
- The free Owaves: My BodyClock app shows all 24 hours as one 360-degree circle, and connecting Apple Health compares planned with actual activities, per the US App Store listing as of November 2026.
- The Body Clock Quiz on owaves.com has 5 questions and suggests one of five Body Clock Types: Morning Glory, Sunflower, Hibiscus, Peace Lily or Moonflower.
- BodyClock Score rates each day from 0 to 100 on how well its timing fits your body clock, and it is free.
- Owaves can turn any planned day into an image to share; since version 8.0 (August 2026) that image includes sunrise, sunset and Time in Daylight.
What did @smiskib share about Owaves?
In March 2025, Instagram creator @smiskib posted a spend-a-day-with-me reel, which the caption wonders might be their first vlog, tagged with @owaves. Here is the original post (credit: @smiskib on Instagram):
https://www.instagram.com/reel/DHVy7rXSCXM/
In the caption, the creator describes a productive week and finally getting to use a planner app from @owaves that they say they had known about for years. They write that it has helped them optimize their day by aligning it with their circadian rhythm in a circular format, that they love seeing their days as colorful circles, and that the app offers a holistic calendar that structures a schedule around the body’s natural energy cycles. They call it the coolest app they have used, promise a later tour of a feature that belongs to the premium tier now called BodyClock Plus, and ask followers how they usually go on with their day.
We’ve embedded the reel rather than re-posting it, and we describe only what the caption says, not the video itself. The rest of this post answers the question the reel raises: how do you plan a whole day in Owaves?
How do you plan a whole day in Owaves?
Start from your body clock, lay in the fixed anchors, then fill every remaining hour with a category until the circle is complete. These steps use only features in the live app, per the App Store listing and owaves.com, as of November 2026.
- Find your Body Clock Type. Take the Body Clock Quiz, a 1-minute, 5-question chronotype questionnaire that suggests a Body Clock Type (it isn’t a diagnostic test). New users since version 8.0 also get a short welcome chat in the app that reads your body clock, shapes an ideal day around it and sets a first seasonal goal in My Goals; existing users can find Restart Onboarding in Settings.
- Place the anchors first. Put Sleep in, then meals (Eat) and class or work (Work). These are the blocks the rest of the day bends around.
- Fill the gaps by category. Tap to add the rest: Move for exercise or a walk, Relax for reading or meditation, Love for family and friends, Play for fun, and Flow for errands, travel and free time. Each category has its own color, explained in What Do the Colors in Owaves Mean?.
- Connect Apple Health. The free app compares what you planned with what actually happened (How to Connect Owaves to Apple Health).
- Check BodyClock Score. Swipe the center of My BodyClock to the BodyClock Score Dial to see a 0–100 measure of how well the day’s timing fits your Body Clock Type, and add your own Gold, Silver or Bronze with Rate My Day (How to Use BodyClock Score in Owaves).
- Share it. Turn any day on My BodyClock into an image to post; since version 8.0 the image includes sunrise, sunset and Time in Daylight.
Once a day works, save it as a Day Plan so you don’t rebuild it from scratch: see How to Save and Repeat a Day Plan in Owaves.
What does BodyClock Plus add to planning a whole day?
BodyClock Plus adds timing guidance on top of the circle you build yourself. Per the App Store listing, it gives daily recommendations for Deep Sleep, Deep Work, Peak Fitness and Eating Windows, plus custom categories, unlimited Day Plans for each day of the week and unlimited goals. Owaves.com adds that Make My Day, part of BodyClock Plus, plans the day around your body clock (Is Owaves Free? What BodyClock Plus Adds).
| Free | BodyClock Plus | |
|---|---|---|
| My BodyClock (24-hour circle) | Yes | Yes |
| My Goals, My Moai | Yes | Yes (unlimited goals) |
| Apple Health planned vs actual | Yes | Yes |
| Windows (Deep Sleep, Deep Work, Peak Fitness, Eating) | — | Yes |
| Make My Day | — | Yes |
| Custom categories, unlimited Day Plans | — | Yes |
As of November 2026 the US App Store lists BodyClock Plus at $12.99 a month or $99.99 a year. More in Is Owaves Free? What BodyClock Plus Adds and How to Use Windows in Owaves.
Why plan all 24 hours instead of only appointments?
Because a full circle shows what an appointment list hides: how much time is left for sleep, meals, movement and people. The App Store listing pitches the 360-degree view at people who struggle with time blindness; that is Owaves’ own description of the design, not a medical claim.
There is early research behind the approach. Owaves reports that in a seven-week randomized trial with UC San Diego, students assigned to a circadian-aligned planning intervention improved in daily happiness, focus and how pleasant they found their activities compared with a control condition (owaves.com). Owaves labels these preliminary findings (795 enrolled; ACHA abstract submitted October 2026), so read them as a promising signal, not settled proof.
Your day on My BodyClock
The day above on My BodyClock is an example of a complete plan built with the steps here, not @smiskib’s own schedule: Sleep from 11 PM to 7 AM, a short morning walk, breakfast, two Work blocks around lunch, an afternoon workout, time with friends, an evening of Play and a wind-down. Every hour is filled, with Flow covering getting ready, travel, errands and planning the next day.
To build yours, take the Body Clock Quiz to find your Body Clock Type, then download Owaves on iOS or join the Android waitlist. Tap to add each activity, keep going until the circle has no gaps, and check your BodyClock Score.
FAQ
Can you plan a whole day in Owaves for free?
Yes. As of November 2026, Owaves: My BodyClock is free on the US App Store, and the 24-hour circle, My Goals, My Moai and Apple Health planned-vs-actual are included. BodyClock Plus ($12.99 a month or $99.99 a year) adds Windows, Make My Day, custom categories and unlimited Day Plans.
Do I need to know my Body Clock Type to use Owaves?
No, but it helps. The Body Clock Quiz takes about a minute and suggests one of five Body Clock Types, and BodyClock Score is personalized to that type. The quiz is a questionnaire, not a diagnostic test.
How do I share my day from Owaves?
Owaves can turn any day on My BodyClock into an image; since version 8.0 (August 2026) it includes sunrise, sunset and Time in Daylight. You can then post it wherever you like, or invite friends into My Moai to share progress in the app.
Is Owaves on Android?
Not yet. Owaves is on iPhone, iPad and Apple Watch; Android users can join the waitlist and beta sign-up at owaves.com/android.
Sources
- @smiskib. Instagram reel tagged @owaves (caption: a day with the creator, featuring @owaves). Instagram, 18 March 2025. https://www.instagram.com/reel/DHVy7rXSCXM/
- Owaves, Inc. “Owaves: My BodyClock.” Apple App Store (US), listing and version history read November 2026. https://apps.apple.com/us/app/owaves-worlds-first-wellness/id869648628
- Owaves. “Body Clock Quiz.” owaves.com, read November 2026. https://owaves.com/quiz/
- Owaves. “How to Use BodyClock Score in Owaves.” owaves.com, updated 3 November 2026. https://owaves.com/how-to-use-bodyclock-score-in-owaves/
- Owaves. “The visual calendar for a healthier day” (home page: Body Clock Quiz, UC San Diego trial summary). owaves.com, read November 2026. https://owaves.com/
- Owaves. “What Do the Colors in Owaves Mean?” owaves.com, updated 19 October 2026. https://owaves.com/what-do-the-colors-in-owaves-mean/
- Owaves. “How to Connect Owaves to Apple Health.” owaves.com, updated 22 October 2026. https://owaves.com/how-to-connect-owaves-to-apple-health/
- Owaves. “Android Beta.” owaves.com, read November 2026. https://owaves.com/android
- Owaves. “Is Owaves Free? What BodyClock Plus Adds” (incl. the BodyClock Plus footer naming Make My Day). owaves.com, updated 26 October 2026. https://owaves.com/is-owaves-free/
Photos: kaboompics / Pixabay · chulmin1700 / Pixabay · sakibmia3 / Pixabay · Goumbik / Pixabay · AI image (Nano Banana 2) · ClickerHappy / Pixabay · stevepb / Pixabay