diff --git a/src/bot/commands/chat.ts b/src/bot/commands/chat.ts
new file mode 100644
index 0000000..bf68a81
--- /dev/null
+++ b/src/bot/commands/chat.ts
@@ -0,0 +1,22 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { todayString } from '../../utils/date';
+import { freeChat } from '../../ai/coach';
+
+export function handleChat(db: Database) {
+  return async (ctx: Context) => {
+    const text = (ctx.message as { text?: string })?.text ?? '';
+    const message = text.split(/\s+/).slice(1).join(' ');
+    if (!message) {
+      await ctx.reply('Usage: /chat <your message>');
+      return;
+    }
+    await ctx.reply('Thinking…');
+    try {
+      const reply = await freeChat(db, todayString(), message);
+      await ctx.reply(reply);
+    } catch (err) {
+      await ctx.reply(`AI unavailable: ${(err as Error).message}`);
+    }
+  };
+}
diff --git a/src/bot/commands/history.ts b/src/bot/commands/history.ts
new file mode 100644
index 0000000..41793af
--- /dev/null
+++ b/src/bot/commands/history.ts
@@ -0,0 +1,18 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { getRecentSessions } from '../../db/sessions';
+import { formatDuration } from '../../utils/duration';
+
+export function handleHistory(db: Database) {
+  return async (ctx: Context) => {
+    const sessions = getRecentSessions(db, 7);
+    if (sessions.length === 0) {
+      await ctx.reply('No sessions recorded yet. Use /log to record your first session.');
+      return;
+    }
+    const lines = sessions.map(s =>
+      `${s.date}: ${formatDuration(s.duration_min)}${s.notes ? ` — ${s.notes}` : ''}`
+    );
+    await ctx.reply(`Last ${sessions.length} sessions:\n\n${lines.join('\n')}`);
+  };
+}
diff --git a/src/bot/commands/log.ts b/src/bot/commands/log.ts
new file mode 100644
index 0000000..2ff6ec6
--- /dev/null
+++ b/src/bot/commands/log.ts
@@ -0,0 +1,40 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { parseDuration, formatDuration } from '../../utils/duration';
+import { todayString } from '../../utils/date';
+import { insertSession, getSessionByDate } from '../../db/sessions';
+import { getScheduleByDate, updateScheduleStatus } from '../../db/schedule';
+
+export function handleLog(db: Database) {
+  return async (ctx: Context) => {
+    const text = (ctx.message as { text?: string })?.text ?? '';
+    const args = text.split(/\s+/).slice(1).join(' ');
+
+    if (!args) {
+      await ctx.reply('Usage: /log <duration>  e.g. /log 2h or /log 45m');
+      return;
+    }
+
+    const minutes = parseDuration(args);
+    if (minutes === null) {
+      await ctx.reply(`Could not parse "${args}". Try: /log 2h, /log 90m, /log 45min`);
+      return;
+    }
+
+    const today = todayString();
+    const existing = getSessionByDate(db, today);
+    if (existing) {
+      await ctx.reply(`Already logged ${formatDuration(existing.duration_min)} for today. Each day supports one session.`);
+      return;
+    }
+
+    insertSession(db, today, minutes, null);
+
+    const scheduled = getScheduleByDate(db, today);
+    if (scheduled && scheduled.status === 'pending') {
+      updateScheduleStatus(db, today, 'completed', null);
+    }
+
+    await ctx.reply(`Logged ${formatDuration(minutes)} for today. Great work!`);
+  };
+}
diff --git a/src/bot/commands/next.ts b/src/bot/commands/next.ts
new file mode 100644
index 0000000..c6c0ef6
--- /dev/null
+++ b/src/bot/commands/next.ts
@@ -0,0 +1,16 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { todayString } from '../../utils/date';
+import { getNextStep } from '../../ai/coach';
+
+export function handleNext(db: Database) {
+  return async (ctx: Context) => {
+    await ctx.reply('Thinking about your next step…');
+    try {
+      const result = await getNextStep(db, todayString());
+      await ctx.reply(result);
+    } catch (err) {
+      await ctx.reply(`AI unavailable: ${(err as Error).message}`);
+    }
+  };
+}
diff --git a/src/bot/commands/progress.ts b/src/bot/commands/progress.ts
new file mode 100644
index 0000000..d52ec63
--- /dev/null
+++ b/src/bot/commands/progress.ts
@@ -0,0 +1,16 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { todayString } from '../../utils/date';
+import { getProgressAnalysis } from '../../ai/coach';
+
+export function handleProgress(db: Database) {
+  return async (ctx: Context) => {
+    await ctx.reply('Analysing your recent history…');
+    try {
+      const result = await getProgressAnalysis(db, todayString());
+      await ctx.reply(result);
+    } catch (err) {
+      await ctx.reply(`AI unavailable: ${(err as Error).message}`);
+    }
+  };
+}
diff --git a/src/bot/commands/reschedule.ts b/src/bot/commands/reschedule.ts
new file mode 100644
index 0000000..5ebb479
--- /dev/null
+++ b/src/bot/commands/reschedule.ts
@@ -0,0 +1,25 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { todayString } from '../../utils/date';
+import { generateSchedule } from '../../ai/coach';
+import { insertScheduleEntry } from '../../db/schedule';
+import { formatDuration } from '../../utils/duration';
+
+export function handleReschedule(db: Database) {
+  return async (ctx: Context) => {
+    const text = (ctx.message as { text?: string })?.text ?? '';
+    const note = text.split(/\s+/).slice(1).join(' ') || null;
+
+    await ctx.reply('Generating new schedule…');
+    try {
+      const proposals = await generateSchedule(db, todayString(), note);
+      for (const p of proposals) {
+        insertScheduleEntry(db, p.date, p.planned_min, p.rationale);
+      }
+      const lines = proposals.map(p => `${p.date}: ${formatDuration(p.planned_min)}`);
+      await ctx.reply(`New schedule (${proposals.length} sessions):\n\n${lines.join('\n')}`);
+    } catch (err) {
+      await ctx.reply(`Failed to generate schedule: ${(err as Error).message}`);
+    }
+  };
+}
diff --git a/src/bot/commands/settings-cmd.ts b/src/bot/commands/settings-cmd.ts
new file mode 100644
index 0000000..59bfec4
--- /dev/null
+++ b/src/bot/commands/settings-cmd.ts
@@ -0,0 +1,35 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { getSetting, setSetting, getAllSettings } from '../../db/settings';
+
+const ALLOWED_KEYS = ['model', 'goal', 'morning_reminder', 'evening_reminder'];
+
+export function handleSettings(db: Database) {
+  return async (ctx: Context) => {
+    const text = (ctx.message as { text?: string })?.text ?? '';
+    const parts = text.split(/\s+/).slice(1);
+
+    if (parts.length === 0) {
+      const all = getAllSettings(db);
+      const lines = ALLOWED_KEYS.map(k => `${k}: ${all[k] ?? '(not set)'}`);
+      await ctx.reply(`Current settings:\n\n${lines.join('\n')}\n\nUsage: /settings <key> <value>`);
+      return;
+    }
+
+    const key = parts[0]!;
+    const value = parts.slice(1).join(' ');
+
+    if (!ALLOWED_KEYS.includes(key)) {
+      await ctx.reply(`Unknown setting "${key}". Allowed: ${ALLOWED_KEYS.join(', ')}`);
+      return;
+    }
+
+    if (!value) {
+      await ctx.reply(`Current value for "${key}": ${getSetting(db, key) ?? '(not set)'}`);
+      return;
+    }
+
+    setSetting(db, key, value);
+    await ctx.reply(`Updated ${key} = ${value}`);
+  };
+}
diff --git a/src/bot/commands/setup.ts b/src/bot/commands/setup.ts
new file mode 100644
index 0000000..6729911
--- /dev/null
+++ b/src/bot/commands/setup.ts
@@ -0,0 +1,79 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { setSetting, getSetting } from '../../db/settings';
+import { generateSetupSchedule } from '../../ai/coach';
+import { insertScheduleEntry } from '../../db/schedule';
+import { todayString } from '../../utils/date';
+import { formatDuration } from '../../utils/duration';
+
+type SetupState = {
+  step: 'level' | 'availability' | 'goal';
+  level?: string;
+  availability?: string;
+};
+
+const sessions = new Map<number, SetupState>();
+
+export function handleSetup(db: Database) {
+  return async (ctx: Context) => {
+    const chatId = ctx.from?.id;
+    if (!chatId) return;
+
+    const alreadySetup = getSetting(db, 'goal');
+    if (alreadySetup) {
+      await ctx.reply('Already set up. Use /settings to change individual values, or /reschedule to regenerate your schedule.');
+      return;
+    }
+
+    sessions.set(chatId, { step: 'level' });
+    await ctx.reply(
+      'Welcome! Let\'s set up your training plan.\n\nWhat is your current level?\n\nExamples: "beginner", "can wear small plug for 30 minutes", "comfortable with medium plug for 1 hour"'
+    );
+  };
+}
+
+export function handleSetupReply(db: Database) {
+  return async (ctx: Context) => {
+    const chatId = ctx.from?.id;
+    if (!chatId) return;
+
+    const state = sessions.get(chatId);
+    if (!state) return;
+
+    const text = (ctx.message as { text?: string })?.text?.trim() ?? '';
+    if (!text) return;
+
+    if (state.step === 'level') {
+      state.level = text;
+      state.step = 'availability';
+      await ctx.reply('How many days per week are you typically available for training? (e.g. "3 days", "every other day", "Mon/Wed/Fri")');
+      return;
+    }
+
+    if (state.step === 'availability') {
+      state.availability = text;
+      state.step = 'goal';
+      await ctx.reply('What is your training goal? (e.g. "wear large plug comfortably for 2 hours", "build up to daily wear")');
+      return;
+    }
+
+    if (state.step === 'goal') {
+      sessions.delete(chatId);
+      setSetting(db, 'goal', text);
+
+      await ctx.reply('Got it! Generating your starter schedule…');
+      try {
+        const proposals = await generateSetupSchedule(db, todayString(), state.level!, state.availability!, text);
+        for (const p of proposals) {
+          insertScheduleEntry(db, p.date, p.planned_min, p.rationale);
+        }
+        const lines = proposals.map(p => `${p.date}: ${formatDuration(p.planned_min)}`);
+        await ctx.reply(
+          `Setup complete! Here's your starter schedule (${proposals.length} sessions):\n\n${lines.join('\n')}\n\nUse /status to see today's plan, /log to record a session.`
+        );
+      } catch (err) {
+        await ctx.reply(`Setup saved but schedule generation failed: ${(err as Error).message}\n\nRun /reschedule to try again.`);
+      }
+    }
+  };
+}
diff --git a/src/bot/commands/skip.ts b/src/bot/commands/skip.ts
new file mode 100644
index 0000000..f773b79
--- /dev/null
+++ b/src/bot/commands/skip.ts
@@ -0,0 +1,35 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { todayString } from '../../utils/date';
+import { getScheduleByDate, updateScheduleStatus } from '../../db/schedule';
+import { getSessionByDate } from '../../db/sessions';
+
+export function handleSkip(db: Database) {
+  return async (ctx: Context) => {
+    const text = (ctx.message as { text?: string })?.text ?? '';
+    const reason = text.split(/\s+/).slice(1).join(' ') || null;
+
+    const today = todayString();
+
+    const session = getSessionByDate(db, today);
+    if (session) {
+      await ctx.reply(`You already logged a session today (${session.duration_min}m). Nothing to skip.`);
+      return;
+    }
+
+    const scheduled = getScheduleByDate(db, today);
+    if (!scheduled) {
+      await ctx.reply('No session scheduled for today anyway.');
+      return;
+    }
+
+    if (scheduled.status !== 'pending') {
+      await ctx.reply(`Today's session is already marked as ${scheduled.status}.`);
+      return;
+    }
+
+    updateScheduleStatus(db, today, 'skipped', reason);
+    const msg = reason ? `Skipped today (${reason}). The AI will account for this next time you reschedule.` : 'Skipped today. The AI will account for this next time you reschedule.';
+    await ctx.reply(msg);
+  };
+}
diff --git a/src/bot/commands/snooze.ts b/src/bot/commands/snooze.ts
new file mode 100644
index 0000000..2696640
--- /dev/null
+++ b/src/bot/commands/snooze.ts
@@ -0,0 +1,35 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { todayString } from '../../utils/date';
+import { getScheduleByDate } from '../../db/schedule';
+import { getSessionByDate } from '../../db/sessions';
+import { formatDuration } from '../../utils/duration';
+
+export function handleSnooze(db: Database, telegramChatId: string) {
+  return async (ctx: Context) => {
+    const today = todayString();
+    const session = getSessionByDate(db, today);
+    if (session) {
+      await ctx.reply('Session already logged today — nothing to snooze.');
+      return;
+    }
+    const scheduled = getScheduleByDate(db, today);
+    if (!scheduled || scheduled.status !== 'pending') {
+      await ctx.reply('No pending session today to snooze.');
+      return;
+    }
+
+    await ctx.reply('Got it — I\'ll remind you again in 2 hours.');
+
+    setTimeout(async () => {
+      try {
+        await ctx.telegram.sendMessage(
+          telegramChatId,
+          `⏰ Snooze reminder: don't forget your session today (${formatDuration(scheduled.planned_min)}). Use /log when done or /skip to skip.`
+        );
+      } catch {
+        // best-effort; bot may have been restarted
+      }
+    }, 2 * 60 * 60 * 1000);
+  };
+}
diff --git a/src/bot/commands/status.ts b/src/bot/commands/status.ts
new file mode 100644
index 0000000..c70533c
--- /dev/null
+++ b/src/bot/commands/status.ts
@@ -0,0 +1,30 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+import { todayString } from '../../utils/date';
+import { getSessionByDate } from '../../db/sessions';
+import { getScheduleByDate } from '../../db/schedule';
+import { getSetting } from '../../db/settings';
+import { formatDuration } from '../../utils/duration';
+
+export function handleStatus(db: Database) {
+  return async (ctx: Context) => {
+    const today = todayString();
+    const session = getSessionByDate(db, today);
+    const scheduled = getScheduleByDate(db, today);
+    const morning = getSetting(db, 'morning_reminder') ?? '05:30';
+    const evening = getSetting(db, 'evening_reminder') ?? '16:30';
+
+    const lines: string[] = [`📅 Today: ${today}`];
+
+    if (session) {
+      lines.push(`✅ Session logged: ${formatDuration(session.duration_min)}`);
+    } else if (scheduled) {
+      lines.push(`⏳ Planned: ${formatDuration(scheduled.planned_min)} (${scheduled.status})`);
+      lines.push(`⏰ Reminders: ${morning} and ${evening}`);
+    } else {
+      lines.push('No session scheduled for today.');
+    }
+
+    await ctx.reply(lines.join('\n'));
+  };
+}
diff --git a/src/bot/commands/streak.ts b/src/bot/commands/streak.ts
new file mode 100644
index 0000000..5d4a2b4
--- /dev/null
+++ b/src/bot/commands/streak.ts
@@ -0,0 +1,34 @@
+import type { Context } from 'telegraf';
+import type { Database } from 'better-sqlite3';
+
+function getStreaks(db: Database): { current: number; longest: number } {
+  const rows = db.prepare(
+    "SELECT date FROM schedule WHERE status = 'completed' ORDER BY date ASC"
+  ).all() as Array<{ date: string }>;
+
+  if (rows.length === 0) return { current: 0, longest: 0 };
+
+  let current = 1, longest = 1, streak = 1;
+
+  for (let i = 1; i < rows.length; i++) {
+    const prev = new Date(rows[i - 1]!.date + 'T12:00:00');
+    const curr = new Date(rows[i]!.date + 'T12:00:00');
+    const diff = Math.round((curr.getTime() - prev.getTime()) / 86400000);
+    if (diff <= 2) {
+      streak++;
+      if (streak > longest) longest = streak;
+    } else {
+      streak = 1;
+    }
+  }
+
+  current = streak;
+  return { current, longest };
+}
+
+export function handleStreak(db: Database) {
+  return async (ctx: Context) => {
+    const { current, longest } = getStreaks(db);
+    await ctx.reply(`🔥 Current streak: ${current} sessions\n🏆 Longest streak: ${longest} sessions`);
+  };
+}