Answer honestly, there's no perfect score here. This just helps you see where to put your energy this week.
Answer all 8 questions to see your results.
This isn't a diagnosis, just an honest check-in with yourself.
Answer all 6 questions to see your results.
This tool is for reflection only and isn't a substitute for medical or mental health care. If you're struggling, please reach out to a doctor, therapist, or someone you trust.
Tap a reset as you use it today. None of these take more than two minutes.
This tracker resets when you reload the page. Come back to it tomorrow with a clean slate.
Pick the conversation you're dreading, fill in the blanks, and get words to start with.
Broken schedules still have room in them. Add up the minutes you actually get in a typical week, even the small ones, and see what they add up to.
Asking for help is a skill like any other, it gets easier with practice. Fill this in, say it out loud once before you say it to them.