# UpSprint.io

> UpSprint.io is a focus app with a free plan for up to 3 new Commitments per day, a personal timer, and carryover for unfinished Commitments. Pro is $29/month or $265/year and adds Google Calendar and Google Tasks integrations, a built-in AI coach, Results tracking, and coworking Rooms.

Full version (method, FAQ, and key stats): https://upsprint.io/llms-full.txt

## Key facts
- Ultradian rhythms are ~90-minute cycles of focus and recovery, based on Nathaniel Kleitman's Basic Rest-Activity Cycle (BRAC).
- Free includes up to 3 new Commitments per day, a personal timer, and carryover for unfinished Commitments. Pro adds coworking Rooms.
- It differs from Pomodoro (25-minute intervals) by aligning to the brain's natural ~90-minute rhythm, and from solo time-blocking by adding real-time community accountability.
- Founder: Pete Moulton. Website: https://upsprint.io

## Pages
- [UpSprint.io | One Thing at a Time. Finished.](https://upsprint.io/): UpSprint helps you pick the work that matters, do it one thing at a time, and let people you trust see you finish. Start free.
- [Ultradian Method©: Focus & Recovery | UpSprint.io](https://upsprint.io/method): See how UpSprint.io structures a workday around 75 minutes of focused work and 15 minutes of recovery, with live rooms available throughout the day.
- [The research behind UpSprint.io](https://upsprint.io/science): I did not start with the science. I started with people.
- [How UpSprint.io Works | Goals to Coached Sprints](https://upsprint.io/how-it-works): How UpSprint.io works: My Plan works your revenue number backwards, the AI coach picks your next sprint, the 7am brief and 6pm SMS check-in close the loop. Free to start.
- [SMS Notifications | Text Message Opt-In | UpSprint.io](https://upsprint.io/sms): Opt in to SMS appointment reminders, session confirmations, and scheduling notifications from 1691 Inc (UpSprint.io). Message frequency varies. Reply STOP to unsubscribe.
- [Pricing | Free Plan + Pro at $29/month | UpSprint.io](https://upsprint.io/pricing): Free: 3 new Commitments each day, a personal timer, and carryover. Pro is $29/month or $265/year, with Google tools, AI coach, Results, and coworking Rooms.
- [About | Built by Pete Moulton | UpSprint.io](https://upsprint.io/about): The team and philosophy behind UpSprint.io: intentional, collaborative execution built on your brain's natural 90-minute ultradian rhythms.
- [Focus Sprints, Timers & Accountability | UpSprint.io](https://upsprint.io/features): Explore UpSprint.io's features: 90-minute focus timers, daily commitments, live coworking rooms, and community accountability for transparent execution.
- [FAQ | Ultradian Rhythms & How UpSprint.io Works](https://upsprint.io/faq): Answers to common questions about UpSprint.io: virtual coworking, collaborative accountability, transparent execution, the Ultradian Method©, and who it's for.
- [Community | Collaborative Accountability | UpSprint.io](https://upsprint.io/community): Join a community of real-estate agents, sales pros, solo founders, and self-driven professionals, using the ultradian rhythm to execute together with real accountability.
- [Circles | Public Accountability Groups | UpSprint.io](https://upsprint.io/circles): Browse and join UpSprint.io circles: small accountability groups working in real time using 90-minute focus sprints.
- [Integrations | Connect Your Tools to UpSprint.io](https://upsprint.io/integrations): Connect UpSprint.io with the tools you already use, like calendars, tasks, and contacts, to plan and execute your ultradian work cycles.
- [Why UpSprint.io | Stop Executing in Isolation](https://upsprint.io/why-ultradia): Solo productivity tools leave you isolated. UpSprint.io adds community accountability to 90-minute ultradian cycles so you actually follow through.
- [Collaborative Accountability Software | UpSprint.io](https://upsprint.io/collaborative-accountability): Collaborative accountability software for focused work. See and be seen as you execute 90-minute ultradian sprints alongside your community.
- [Ultradian Productivity: 90-Minute Cycles | UpSprint.io](https://upsprint.io/ultradian-rhythm-productivity): Boost productivity with ultradian rhythms. Work in 90-minute cycles aligned to your brain's natural focus and recovery for sustainable output.
- [Team Accountability Software | UpSprint.io for Teams](https://upsprint.io/team-accountability-software): Team accountability software built on ultradian rhythms. Give remote teams transparent execution, shared focus sprints, and real-time presence.
- [UpSprint.io vs Focusmate | Virtual Coworking Compared (2026)](https://upsprint.io/ultradia-vs-focusmate): UpSprint.io vs Focusmate: compare 90-minute ultradian focus sprints and community accountability with 1-on-1 body-doubling sessions to find your fit.
- [Ultradian Method© vs Pomodoro | UpSprint.io](https://upsprint.io/ultradian-vs-pomodoro): Ultradian Method© vs the Pomodoro Technique compared: longer focus sprints with recovery versus 25-minute time-boxes. Learn which better fits your work.
- [Ultradian Sprints vs Time Blocking | UpSprint.io](https://upsprint.io/ultradian-vs-time-blocking): Compare ultradian sprints with time blocking: schedule work around 90-minute energy cycles or task-based calendar blocks, and learn how to combine both.
- [Blog | Focus, Ultradian Rhythms & Deep Work | UpSprint.io](https://upsprint.io/blog): Practical guides on ultradian rhythms, 90-minute focus sprints, beating the afternoon slump, and body doubling. Work with your brain's natural cycles, not against them.
- [How to Work in 90-Minute Sprints | A Practical Guide (2026)](https://upsprint.io/blog/how-to-work-in-90-minute-sprints): Learn to work in 90-minute focus sprints aligned to your ultradian rhythm: run a sprint, use recovery well, and build toward a focused day.
- [Beat the Afternoon Energy Slump Without Caffeine (2026)](https://upsprint.io/blog/beat-the-afternoon-energy-slump): The afternoon energy slump follows natural circadian and ultradian rhythms. Learn why more coffee can backfire and restore focus with recovery and 90-minute sprints.
- [Body Doubling for Focus: How It Works | UpSprint.io](https://upsprint.io/blog/body-doubling-for-focus): Body doubling means working alongside someone whose presence helps you stay on task. Learn why it works and how to pair it with 90-minute focus sprints.
- [ADHD & Task Initiation: Why Starting Is So Hard (2026)](https://upsprint.io/blog/adhd-task-initiation): For many people with ADHD, the hardest part of any task is starting it. Here is why task initiation is so hard, plus practical, non-clinical ways to make starting easier.
- [How to Body Double with ADHD | Practical Guide (2026)](https://upsprint.io/blog/how-to-body-double-with-adhd): Body doubling means working alongside someone else. It is one of the most popular ADHD focus strategies. Here is how to do it, in person or virtually, and why it works.
- [ADHD & Time Blindness: How to Work With the Clock (2026)](https://upsprint.io/blog/adhd-time-blindness): Time blindness makes it hard to feel time passing, a common ADHD experience. Learn practical, non-clinical ways to make time visible and structure your day around it.
- [Why ADHD Focus Improves Around Other People (2026)](https://upsprint.io/blog/adhd-focus-better-around-others): Many people with ADHD focus better in a library, café, or coworking room than alone. Here is the non-clinical explanation, plus how to recreate it on demand.
- [ADHD-Friendly Daily Routine with 90-Minute Cycles (2026)](https://upsprint.io/blog/adhd-friendly-daily-routine): A flexible, ADHD-friendly daily routine that uses 90-minute focus cycles, recovery breaks, and body doubling to structure your day without rigid scheduling.
- [Privacy Policy | UpSprint.io](https://upsprint.io/privacy): How UpSprint.io collects, uses, and protects your data.
- [Claude Connector Documentation | UpSprint.io](https://upsprint.io/claude-connector): How to connect Claude to UpSprint.io, what it can read or change at your direction, what it cannot access, and how to revoke access.
- [Terms of Service | UpSprint.io](https://upsprint.io/terms): The terms governing your use of UpSprint.io.
- [Focusmate Alternative: 90-Minute Coworking | UpSprint.io](https://upsprint.io/focusmate-alternative): Try a group coworking alternative to Focusmate: live rooms on 90-minute ultradian cycles with visible commitments for people who value follow-through. Free to start.
- [Coworking for Real Estate Agents | UpSprint.io](https://upsprint.io/for-real-estate-agents): Turn “I'll make the calls later” into calls actually made. Join live coworking rooms for agents on 90-minute cycles with visible prospecting commitments. Free to start.
- [Sales Prospecting Accountability | UpSprint.io](https://upsprint.io/for-sales): Follow-up is where deals die. Block your prospecting and follow-up in a live room with closers holding the same line, on 90-minute cycles. Free to start.
- [Coworking and Focus Rooms for Solo Founders | UpSprint.io](https://upsprint.io/for-founders): Run your business with a team's structure and momentum, without working alone. Live 90-minute sprints, one real commitment each, your work out in the open. Free to start.
- [Virtual Study Rooms & Body Doubling | UpSprint.io](https://upsprint.io/for-students): Open the document, panic, close it? Body double in a live study room with others heads-down in real time, on 90-minute cycles. Beat procrastination. Free to start.
- [Focused Work Sessions for Small Teams | UpSprint.io](https://upsprint.io/for-small-business): Turn a busy office into a productive one. Set the pace with focused 90-minute work sessions, commitments visible, recovery built in. Free to start.
- [Coworking for Consultants' Deep Work | UpSprint.io](https://upsprint.io/for-coaches-consultants): Protect the deep, billable work from a day of small fires. Live 90-minute focus sprints alongside people doing the same. Free to start.
- [Caveday Alternative: 90-Minute Focus | UpSprint.io](https://upsprint.io/caveday-alternative): Want facilitated group focus on a science-based 90-minute rhythm? UpSprint.io offers rooms built around revenue work for results-driven execution. Free to start.
- [Virtual Coworking on Zoom vs UpSprint.io](https://upsprint.io/virtual-coworking-on-zoom): You can cowork on Zoom or Google Meet, but a room already scheduled on a shared rhythm is easier to sustain than building your own. Free to start.
- [UpSprint.io vs Zoom for Focus & Execution](https://upsprint.io/ultradia-vs-zoom): Zoom is built for meetings. UpSprint.io is built for focus and execution: live rooms on a 90-minute cycle where you commit to one task and finish it. Free to start.
- [UpSprint.io vs Google Meet for Focus](https://upsprint.io/ultradia-vs-google-meet): Google Meet is for meetings. UpSprint.io is designed for focus and execution: live 90-minute work rooms where you commit to one task and finish it. Free to start.
- [Body Doubling for ADHD | UpSprint.io](https://upsprint.io/body-doubling-for-adhd): Body doubling helps many ADHD brains start tasks they keep avoiding. Join live rooms on a 90-minute cycle, name one task, and get moving. Free to start.
- [What Is Body Doubling? | UpSprint.io](https://upsprint.io/what-is-body-doubling): Body doubling means working alongside someone else so you actually focus and follow through. Here is what it is, why it works, and how to try it. Free to start.
- [What Is Virtual Coworking? | UpSprint.io](https://upsprint.io/what-is-virtual-coworking): Virtual coworking means doing focused work alongside others over video, on a shared rhythm. Here is what it is and how to start. Free to start.
- [The 90-Minute Ultradian Cycle | UpSprint.io](https://upsprint.io/the-90-minute-cycle): Your brain runs on roughly 90-minute cycles of focus and recovery. UpSprint.io is built on that rhythm. Here is the science and how to use it. Free to start.
- [Pomodoro vs 90-Minute Cycle | UpSprint.io](https://upsprint.io/pomodoro-vs-90-minute-cycle): The Pomodoro Technique uses 25-minute sprints. The 90-minute ultradian cycle works with your brain's natural rhythm. Here is the difference. Free to start.
- [Flow Club Alternative | UpSprint.io vs Flow Club (2026)](https://upsprint.io/flow-club-alternative): Looking for a Flow Club alternative? UpSprint.io offers drop-in group coworking on a 90-minute ultradian cycle, with recovery and visible commitments built in.
- [Best Body Doubling Apps (2026) | UpSprint.io](https://upsprint.io/best-body-doubling-apps): An honest 2026 round-up of body doubling apps: Focusmate, Flow Club, Caveday, free options, and UpSprint.io. Find the format that fits how you focus.