**Last Updated**: December 27, 2025

Welcome to Instinct support! Find answers to common questions and troubleshooting tips below.

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## Frequently Asked Questions (FAQ)

### Getting Started

#### What is Hara Hachi Bu?

Hara Hachi Bu (腹八分) is the Japanese practice of eating until 80% full, practiced in Okinawa—one of the world's Blue Zones with the longest-living people. Instinct teaches you to recognize this natural stopping point using your body's signals instead of calorie counting.

#### Do I need to create an account?

No! Instinct works entirely on your device without requiring an account, email, or personal information. Your data stays private and local to your device (with optional iCloud sync to your personal iCloud storage).

#### How do I start tracking a meal?

1. Tap "Start Session" on the home screen

2. Rate your hunger level (0-100% scale)

3. Begin eating when ready

4. Check in during your meal using Meal Companion (Premium feature)

5. Rate your fullness when finished

6. Review your session and track patterns over time

#### What's the Sensation Wheel?

The Sensation Wheel is Instinct's core rating interface that helps you identify your hunger and fullness levels on a 0-100% scale. It uses color-coded zones to help you visually recognize when you're approaching 80% fullness (Hara Hachi Bu).

### Features

#### What's the difference between free and premium?

**Free Tier**:

- Unlimited meal tracking with Sensation Wheel

- 7-day session history

- 1 AI insight per week

- Basic pattern detection

- Dashboard view (last 7 days)

**Premium Tier**:

- Unlimited session history (beyond 7 days)

- 20 AI insights per day (powered by GPT-4)

- Emotional trigger analysis and pattern recognition

- HealthKit integration (sleep and HRV correlation)

- Personalized journey phase coaching

- Meal Companion real-time guidance with haptic reminders

- Calibration check-ins

- Data export (coming soon)

#### How does Meal Companion work?

Meal Companion (Premium feature) sends gentle haptic reminders at customizable intervals during your meal (3, 5, 7, or 10 minutes). These subtle vibrations prompt you to pause and check your fullness level in real-time, helping you notice when you reach 80% fullness before you're overly stuffed.

**To use Meal Companion**:

1. Start a meal session

2. Tap "Start Meal Companion"

3. Your device will send gentle haptic pulses at your chosen interval

4. Pause eating when you feel the pulse and check your fullness

5. End the session when you reach 80% or finish eating

#### What are AI Insights?

AI Insights (Premium feature) analyze your eating patterns to identify trends you might not notice. After tracking at least 3 meals, the AI can detect patterns like:

- "You tend to eat past fullness on Tuesdays"

- "Your satiety awareness improves when you sleep 7+ hours"

- "You recognize 80% fullness better during slower meals"

**Privacy Note**: We only send anonymized, aggregated summaries to OpenAI's API—never your raw meal data, photos, or personal information. You can disable AI Insights anytime in Settings.

#### How does HealthKit integration work?

HealthKit integration (Premium feature) reads your sleep duration and heart rate variability (HRV) from Apple Health to correlate with your eating patterns. This helps you understand how rest and stress affect your hunger signals.

**To enable HealthKit**:

1. Subscribe to Premium

2. Go to Settings > Health Data

3. Tap "Enable HealthKit"

4. Approve sleep and HRV permissions in the prompt

**What data is accessed**: Sleep duration (from previous night) and HRV baseline (30-day average). We do NOT access weight, nutrition data, or any other health metrics.

#### What are Journey Phases?

Instinct uses a three-phase framework to guide your progress:

**Phase 1 - Deconditioning (Weeks 1-4)**:

Learn to distinguish true hunger from habitual eating. Focus on awareness without judgment.

**Phase 2 - Reconnection (Months 2-3)**:

Rebuild trust in your body's fullness signals. Practice stopping at 80% consistently.

**Phase 3 - Optimization (Month 4+)**:

Master Hara Hachi Bu naturally. Fine-tune your eating patterns based on sleep, stress, and emotional triggers.

### Subscriptions

#### How much does Instinct Premium cost?

- **Weekly**: $2.99 USD per week

- **Monthly**: $8.99 USD per month

- **Annual**: $59.99 USD per year

Pricing may vary by region due to currency exchange rates and local taxes. All subscriptions auto-renew unless you cancel.

#### How do I cancel my subscription?

1. Open iOS Settings

2. Tap [Your Name] at the top

3. Tap "Subscriptions"

4. Select "Instinct"

5. Tap "Cancel Subscription"

**Cancellation takes effect at the end of your current billing period.** You'll retain premium access until then.

#### How do I restore purchases on a new device?

1. Open the app on your new device

2. Navigate to the paywall screen (tap any premium feature)

3. Tap "Restore Purchases" at the bottom

4. Wait for confirmation

Your subscription status will be restored from Apple's servers. No additional charge is incurred.

#### Can I get a refund?

All purchases are processed through the Apple App Store. To request a refund:

1. Visit https://reportaproblem.apple.com

2. Sign in with your Apple ID

3. Find your Instinct purchase

4. Tap "Report a Problem" and follow the prompts

We cannot process refunds directly—all refund requests must go through Apple Support.

### Privacy & Data

#### Where is my data stored?

All your meal tracking data is stored **locally on your device** using Apple's SwiftData framework. If you enable iCloud sync, your data syncs to your **private iCloud CloudKit database** (`iCloud.com.aitoapps.Instinct`). This is your personal cloud storage—we cannot access it.

#### Can I delete my data?

Yes! You have full control over your data:

**Delete all session data**:

1. Open Settings in the app

2. Scroll to "Data" section

3. Tap "Clear All Sessions"

4. Confirm deletion

**Delete iCloud data**:

1. iOS Settings > [Your Name] > iCloud > Manage Storage

2. Tap "Instinct"

3. Tap "Delete Data"

#### Does Instinct use my data for advertising?

No. We do NOT use analytics, advertising trackers, or sell your data. We don't collect device identifiers (IDFA), location data, or browsing history. The only third-party services we use are:

- **RevenueCat**: Subscription management (does not access meal data)

- **OpenAI**: AI insights (only if you opt-in, using anonymized summaries)

- **Apple iCloud**: Data sync (stored in your private iCloud)

#### What data does AI Insights use?

AI Insights (Premium feature, opt-in only) sends **anonymized, aggregated summaries** to OpenAI's API. We send pattern summaries like "average satiety: 75%" or "user tends to overeat on Tuesdays."

**We do NOT send**:

- Raw meal data

- Meal photos

- Your name, email, or personal information

- URLs, phone numbers, or emails in notes (automatically stripped)

You can disable AI Insights anytime in Settings > Privacy > AI Insights.

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## Troubleshooting

### App Issues

#### App won't open or crashes on launch

1. **Force quit the app**:

- Swipe up from bottom of screen (or double-tap Home button)

- Swipe up on Instinct to close it

- Reopen the app

2. **Restart your device**: Hold Power button > Slide to power off > Wait 30 seconds > Turn back on

3. **Update iOS**: Settings > General > Software Update

4. **Reinstall the app**:

- Delete the app (note: this deletes local data—enable iCloud first if needed)

- Download again from App Store

- Restore purchases if you're a subscriber

#### Session won't save / "Failed to save session" error

1. **Check device storage**: Settings > General > iPhone Storage (free up space if low)

2. **Restart the app**: Force quit and reopen

3. **Check iCloud sync status**: Settings > [Your Name] > iCloud > verify "Instinct" is toggled ON

4. **Try again**: Sometimes temporary glitches resolve on retry

If the problem persists, your meal data is likely still saved locally. Contact support if you continue experiencing save errors.

#### AI Insights not generating

1. **Verify Premium subscription**: Tap any premium feature to check status

2. **Check AI Insights setting**: Settings > Privacy > AI Insights is toggled ON

3. **Ensure minimum data**: You need at least 3 tracked meals for insights

4. **Check internet connection**: AI Insights require network access to OpenAI

5. **Check rate limit**: Free tier = 1/week, Premium = 20/day

If you've exceeded your daily limit (Premium: 20 insights), wait until the next day or track more meals to provide additional context.

#### Haptic feedback not working

1. **Check app setting**: Settings > Haptic Feedback is toggled ON

2. **Verify device compatibility**: Haptics require iPhone 7 or newer

3. **Check iOS setting**: iOS Settings > Sounds & Haptics > System Haptics is ON

4. **Test with other apps**: If haptics don't work system-wide, it may be a hardware issue

#### Notifications not appearing

1. **Check app permission**: iOS Settings > Notifications > Instinct > Allow Notifications is ON

2. **Check notification setting in app**: Settings > Notifications is toggled ON

3. **Verify Focus mode isn't blocking**: iOS Settings > Focus (disable or allow Instinct)

4. **Reschedule**: Toggle notifications OFF then back ON in app settings

### Subscription Issues

#### Premium features not unlocking after purchase

1. **Restore purchases**:

- Tap any premium feature to open paywall

- Tap "Restore Purchases" at bottom

- Wait for confirmation

2. **Verify subscription is active**:

- iOS Settings > [Your Name] > Subscriptions

- Verify "Instinct" shows as active

3. **Restart the app**: Force quit and reopen

4. **Check internet connection**: Subscription status requires network verification

If your subscription shows as active in iOS Settings but the app doesn't recognize it, contact support with your purchase receipt.

#### Can't restore purchases / "No purchases found" error

1. **Verify Apple ID**: Ensure you're signed in with the same Apple ID used for purchase

- iOS Settings > [Your Name] (at top)

2. **Check internet connection**: Restore requires network access

3. **Wait and retry**: Sometimes Apple's servers are delayed (wait 5-10 minutes, try again)

4. **Verify purchase actually completed**:

- iOS Settings > [Your Name] > Subscriptions

- Check if Instinct appears

If your subscription shows in iOS Settings but won't restore in the app, contact Apple Support: https://support.apple.com

#### Charged for subscription I thought I cancelled

1. **Check cancellation status**: iOS Settings > [Your Name] > Subscriptions > Instinct

- If it says "Expires on [date]", cancellation was successful

- If it says "Renews on [date]", it's still active

2. **Cancel immediately** (see "How do I cancel my subscription?" in FAQ above)

3. **Request refund from Apple**: https://reportaproblem.apple.com

**Note**: Subscriptions must be cancelled at least 24 hours before renewal to avoid charges.

### Data Sync Issues

#### iCloud sync not working / Data not syncing between devices

1. **Verify iCloud is enabled**:

- iOS Settings > [Your Name] > iCloud

- Scroll down and verify "Instinct" is toggled ON (under "Apps Using iCloud")

2. **Check iCloud storage**: Settings > [Your Name] > iCloud (ensure you have available space)

3. **Check internet connection**: iCloud sync requires Wi-Fi or cellular data

4. **Force sync**:

- Toggle iCloud OFF for Instinct

- Wait 30 seconds

- Toggle iCloud back ON

- Reopen the app

5. **Verify you're signed into the same iCloud account on all devices**

#### Data missing after reinstalling app

1. **Check iCloud was enabled before uninstalling**:

- If iCloud was OFF, local data was deleted when you uninstalled

- If iCloud was ON, data should sync back after reinstall

2. **Wait for sync**: Give iCloud a few minutes to download data after reinstall

3. **Verify iCloud setting**: Settings > [Your Name] > iCloud > Instinct is ON

4. **Restart the app**: Force quit and reopen

If iCloud was enabled before uninstall and data still doesn't appear, check iOS Settings > [Your Name] > iCloud > Manage Storage > Instinct to verify data exists in iCloud.

#### "iCloud sync failed" error

1. **Check internet connection**

2. **Check iCloud storage**: Settings > [Your Name] > iCloud (free up space if needed)

3. **Sign out and back into iCloud**:

- iOS Settings > [Your Name] > Sign Out

- Wait 30 seconds

- Sign back in

4. **Update iOS**: Settings > General > Software Update

### HealthKit Integration

#### Can't enable HealthKit / "HealthKit not available" error

1. **Verify Premium subscription**: HealthKit is a Premium-only feature

2. **Check device compatibility**: HealthKit requires iOS 16 or later

3. **Verify Health app is installed**: HealthKit requires Apple's Health app

4. **Try again**: iOS Settings > Health > Data Access & Devices > Remove Instinct > Reauthorize in app

#### HealthKit authorization prompt doesn't appear

1. **Check existing permission**: iOS Settings > Health > Data Access & Devices > Instinct

2. **Remove and reauthorize**:

- Tap "Instinct" in Health app

- Tap "Delete All Data from Instinct"

- Return to Instinct app and tap "Enable HealthKit" again

3. **Restart device**: Sometimes iOS needs a restart to show authorization prompts

#### HealthKit data not showing in app

1. **Verify you've slept recently**: Sleep tracking shows data from previous night (6PM yesterday to 12PM today)

2. **Check HRV data exists**: HealthKit requires HRV data from Apple Watch or compatible device

- Open Health app > Browse > Heart > Heart Rate Variability

- Verify you have recent data

3. **Verify permissions granted**:

- iOS Settings > Health > Data Access & Devices > Instinct

- Ensure "Sleep" and "Heart Rate Variability" are toggled ON

4. **Wait for next meal**: HealthKit data appears in Daily Check-In and correlations after tracking a new meal

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## Crisis Support Resources

If you need immediate help with eating disorders or mental health:

**United States**:

- **988 Suicide & Crisis Lifeline**: Call or text **988**

- **NEDA Helpline** (National Eating Disorders Association): **(800) 931-2237**

- **Crisis Text Line**: Text **"NEDA"** to **741741**

**International**:

- **UK**: Beat Eating Disorders - **0808 801 0677**

- **Canada**: NEDIC (National Eating Disorder Information Centre) - **1-866-633-4220**

- **Australia**: Butterfly Foundation - **1800 33 4673**

- **International Association for Suicide Prevention**: https://www.iasp.info/resources/Crisis_Centres/

**Instinct is not a substitute for professional medical care.** If you have an eating disorder, are in crisis, or experiencing suicidal thoughts, please contact a qualified healthcare provider or crisis hotline immediately.

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## Contact Support

**Email**: support@instinctapp.com

**Website**: https://www.instinctapp.com

**FAQ**: https://www.instinctapp.com/faq

**Response Time**: We typically respond within 24-48 hours (Monday-Friday, excluding holidays).

**Before contacting support, please**:

1. Check the FAQ and troubleshooting sections above

2. Note your iOS version (Settings > General > About > iOS Version)

3. Note your device model (Settings > General > About > Model Name)

4. Describe the issue in detail (steps to reproduce, error messages, screenshots if helpful)

5. Include your subscription status (free or premium)

**What to include in your email**:

- Subject line: Brief description of issue (e.g., "AI Insights not generating")

- iOS version and device model

- Step-by-step description of the problem

- Screenshots (if applicable)

- What you've already tried from troubleshooting steps above

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## Medical Disclaimer

**IMPORTANT**: Instinct is a wellness and mindfulness tool, **NOT a medical device**. It does **NOT** provide medical advice, diagnosis, or treatment.

If you have or suspect you have an eating disorder (anorexia, bulimia, binge eating disorder, ARFID, etc.), a medical condition related to eating or nutrition, or any health concerns, **you must consult with a qualified healthcare professional** before using this app.

**For eating disorder recovery**:

- Use Instinct only with approval from your therapist or treatment team

- The app's tracking features may not be appropriate for all stages of recovery

- Disconti