In the Fitness app, you can now change your daily move, exercise, and stand goals to make it more manageable to complete your rings. Perhaps if you’ve got a day when you can’t exercise as much as normal, or to push yourself further if you’re going to the gym and want to really up your limits.

To change these goals, all you have to do is open the Fitness app and swipe down to where it says “Change Goals”. This option isn’t necessarily new, but you can change your overall move goal here for the whole week. So perhaps you want to do fewer calories for this week; you can simply change it here.

What is new in iOS 18 is the ability to set a custom goal for every single day of the week. We can do this by pressing “Schedule” in the top right corner. From here, you can change your move goal on a day-by-day basis. Perhaps you might want to decrease your move rings at the weekend, maybe you’re having a more relaxing couple of days off, but on the days you go to the gym, you want to up your move goal to push yourself a little bit harder.

When you’re done with these move goals, you can simply confirm at the bottom and then go and change the exercise goals on a day-by-day basis as well. I’ll leave mine all at 30 minutes for now. Of course, you can choose day by day what you want your stand goal to be as well, and you can even go higher than 12 hours if you want to. When you do this and go back to the fitness main screen, your goals and your rings will update accordingly, and you can start working towards those new goals you set for yourself on both your iPhone and your Apple Watch.

You can do other things with your rings in iOS 18 as well. For example, you can set a rest day which pauses them completely. To learn more about that and everything else that’s new in iOS 18, you can check out the videos on my channel or, if you want, you can download my new eBook “100 Quick Tips for iOS 18”. You’ll find details of both in the description below.