In the desktop app, open the ⋮ menu, choose Preferences, then Tracking.

SettingDefault
Launch at loginOn
Remind me to start tracking, every day atOn, 9:30 AM
Remind me when tracking is paused, afterOn, 30 minutes

These reminders are just for you. They don't change your workspace's tracking rules.

Preferences › Reminders also has wellness reminders: drink water, stretch, rest your eyes and take a short walk.

Tracking reminders