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A once-a-day notification at the time you choose.
Consistent Notes can send one reminder a day — a small nudge to write, at the time you choose.
Settings → General → Reminders → Enable daily reminder. The first time you enable it, macOS asks for permission to send notifications; the reminder won’t work if you decline. You can change permission later in System Settings → Notifications → Consistent Notes.
Pick any time of day — the default is 9:00 AM. Changing the time reschedules the reminder immediately.
A single notification: “Time to write today’s journal entry!” Click it to open the app straight to today’s entry. If you’ve already written, feel free to ignore it — the streak thanks you.
One reminder a day, no badges, no guilt cycles. If that’s still too much, turn it off and let the streak do the talking.