Oura Advisor: How to Use It, What to Ask, and Its Limits

Oura Advisor is the AI assistant inside the Oura app. It combines Oura's health-sensing algorithms with a large language model to answer questions about your own data, from why your Readiness dropped to how to keep a steadier bedtime. To start, tap the + button in the bottom-right corner of the Today tab and follow the in-app setup. Oura's Advisor guide

Advisor works best as a conversation, not a search box. This guide covers what it can see, what to ask, how to manage what it remembers, and where it falls short.

Who can use Oura Advisor

According to Oura's Advisor guide:

• Rings: Gen3 or later, with an active Oura membership. Advisor isn't available on Gen2 or older.
• Phones: the Oura app on iPhone or Android.
• Languages: Danish, Dutch, English, Finnish, French, German, Italian, Norwegian, Spanish, and Swedish. Some features, such as Meals, may not be connected to Advisor in languages other than English.

Advisor is optional. It is always in the app, but it doesn't collect any of your data until you go through setup.

How to start a conversation

Tap + on the Today tab and choose Advisor. Oura's launch post says you can also start from the menu on the Today tab, and Readiness insight messages invite you to ask about your data. Introducing Oura Advisor

Each time, you can open a new conversation or continue an earlier one from your history. If you open Advisor again on the same day from the same place in the app, it continues that day's thread. Conversation history arrived with Oura app version 7.17.0 in June 2026, so older chats aren't saved. Deleting a thread is permanent. Oura's Advisor guide

If you don't know what to ask, Advisor offers ready-made prompts. It can also answer with charts of your Oura data, which helps with trends that are hard to see one day at a time. Introducing Oura Advisor

What Advisor knows about you

Advisor uses data from your Oura app: Oura's Advisor guide

• Your scores and their contributors
• Your activities and tags
• Your profile information
• Your interactions with Advisor

Its answers are most personal for Sleep, Activity, Readiness, and Resilience. It can see the tags you added in the past seven days. How to use Oura Advisor Oura says Advisor isn't yet connected to every feature in the app.

Questions worth asking

These follow the uses Oura describes in its Advisor how-to:

• Sleep: "How has my sleep changed over the past month?" Oura says Advisor is especially helpful for longer-term sleep trends when you haven't been sleeping well. Our Sleep Score guide explains the contributors it will talk about.
• Readiness: "Why has my Readiness been lower this week?" See our guide to improving your Readiness Score for the usual causes.
• Stress: "What has been pushing my Daytime Stress up?" Tell it what works for you. Oura's example: if you prefer gentle yoga to breathing exercises, Advisor remembers that next time.
• Goals: "Help me go to bed 30 minutes earlier." Advisor can send check-in notifications, track your progress in your data, and suggest changes to the plan.
• Tags: "How did the nights I tagged alcohol compare with the rest of the week?" Because Advisor sees the past seven days of tags, ask while the week is fresh.
• Long-term trends: "Is my HRV improving, steady, or declining?" Advisor can look at trends in heart rate, HRV, and stress. Our HRV guide explains what the trend means.
• Food: "Plan three lunches from what's in my fridge." Advisor can suggest meal plans that fit your goals and preferences. If you use Oura Meals, it also suggests swaps for meals you log; see our Oura meal logging guide.
• Women's health: questions about your cycle, hormonal health, pregnancy, or menopause go to Oura's custom women's health model, developed with OB-GYNs. Oura's Advisor guide Oura added the model in April 2026. Introducing Oura Advisor

Context helps. Oura's behavioral scientist says members benefit most when they actually have conversations with Advisor, because it remembers what they tell it. How to use Oura Advisor

Customize Advisor

To open Advisor's settings, tap + on the Today tab, tap Advisor, then tap Settings in the top-right corner. There you can change: Oura's Advisor guide

• Style: how Advisor talks to you. Oura's launch post describes a supportive "conversational" style and a goal-oriented "direct" one. Introducing Oura Advisor
• Check-in notifications: how often and when Advisor checks in.
• Memories: what Advisor has stored about you, which you can review or delete.

Privacy and memories

What you share with Advisor is stored as memories, so later answers can take it into account. For example, if you tell Advisor you're recovering from knee surgery, it keeps that in mind across Sleep, Activity, and recovery advice. Introducing Oura Advisor

Oura says Advisor data is processed and stored in Oura's cloud and is never sold to third parties. Its women's health model runs in Oura's own cloud environment. Oura's Advisor guide

To start over, reset Advisor. This erases its data, memories, and settings, and you'll need to set it up again:

1. Tap + on the Today tab.
2. Tap Advisor, then Settings in the top-right corner.
3. Tap Reset Advisor.

Limits to keep in mind

• It can be wrong. Oura says Advisor "may occasionally generate unexpected responses", and its numbers can differ from other screens in the app. If a number matters, check it on the screen it comes from.
• It doesn't cover every feature yet. Oura says it hopes to connect more app features soon.
• It isn't medical advice. Oura Ring is not a medical device. Oura asks you not to change your medication, nutrition, or workouts without talking to a doctor first.
• It needs a stable internet connection.

All four points come from Oura's Advisor guide.

Oura Advisor not working?

If Advisor shows an error, Oura suggests these steps: Oura's Advisor guide

1. Force close the Oura app.
2. Switch between Wi-Fi and cellular data in your phone's settings.
3. Open the Oura app and try Advisor again.

If Advisor still isn't working as expected, close it, back up your data (open the menu in the upper-left corner, then Settings → Back up all data), and open Advisor again.

If Advisor doesn't appear at all, check the basics: a Gen2 ring, an inactive membership, or an unsupported phone language. Japanese, for example, isn't on Oura's list.

Open Advisor from your Lock Screen

Questions tend to come up away from the Oura app: after a rough night, or when a workout felt harder than it should. None of the widgets in Oura's widget guide opens Advisor. Oura's widget guide

Ring Widget's Advisor widget is a Lock Screen shortcut. Tap it, and Oura Advisor opens in the Oura app. It comes in circular and rectangular sizes, plus an inline "Ask Advisor" line above the clock. The widget is only a link. It shows no Oura data, and Ring Widget never sees your conversations: everything you ask happens in the Oura app. Ring Widget is not affiliated with or endorsed by Oura Health Oy.

To add it (iOS 16 or later):

1. Open Ring Widget and connect your Oura account.
2. Touch and hold your Lock Screen, tap Customize, and select the Lock Screen.
3. Tap the widget area below the clock for the circular or rectangular widget, or tap the date above the clock for the inline one.
4. Find Ring Widget in the list, choose Advisor, and tap Done.

Ring Widget also has a Log a Meal widget that opens Oura's meal logging. Our iPhone widget setup guide covers the Home Screen layouts too.

Download Ring Widget free. Advisor is a Premium widget; Readiness and Sleep widgets are free.

Sources

• Oura Advisor — Oura Member Care
• How to Back Up Your Data — Oura Member Care
• Oura Widgets — Oura Member Care
• Introducing Oura Advisor: Your AI-Powered Personal Health Companion — Oura Blog
• Advisor in Action: How to Use Oura Advisor — Oura Blog