Build Better Mental Wellness Habits
Choose the habits that matter to you, turn them into small, realistic actions, track your week at your own pace, and reflect on what you learn.
No account needed. Your responses stay on this page.
No sign-upNo account or identifying details required.
Stays on this pageYour responses are never sent or stored externally.
Not savedProgress may reset when you close or refresh this page.
A planning toolIt does not diagnose, measure or treat any condition.
What Would You Like to Work On?
Choose one or more areas that feel meaningful right now. There are no right answers — you can change your mind anytime.
Small Steps, Meaningful Progress
Here are suggested actions for your chosen focus areas. Pick a weekly target that feels realistic, then make each action your own.
Choose at least one focus area in Step 1 to see your suggested actions.
Go to Step 1Self-Care
Suggested action
Schedule a short period for an enjoyable personal activity.
Your target: day(s) this week
Screen-Time Balance
Suggested action
Choose one screen-free period during the day.
Your target: day(s) this week
Positive Self-Talk
Suggested action
Write one supportive response to a self-critical thought.
Your target: day(s) this week
Progress Over Perfection
Suggested action
Identify one realistic goal and acknowledge partial progress.
Your target: day(s) this week
Editable summary
My Action Plan
Rewrite each action in your own words so it fits your week. Your targets update automatically from the choices above.
About weekly targets
Your target is simply a guide you set for yourself. Choose a number that feels manageable — you can change it at any time, and progress toward it is never compared with anyone else.
Your Progress, Your Pace
Tick a day whenever you complete an activity. Your progress updates instantly — every check-in counts.
Your tracker will appear here once you choose a focus area in Step 1.
Go to Step 1Self-Care
Target: day(s) this week
Screen-Time Balance
Target: day(s) this week
Positive Self-Talk
Target: day(s) this week
Progress Over Perfection
Target: day(s) this week
This week
My selected goals
- Self-Care days
- Screen-Time Balance days
- Positive Self-Talk days
- Progress Over Perfection days
How progress works
Each habit counts check-ins up to the weekly target you chose. Your percentage shows how much of those targets you've reached so far. Extra days still appear in your completed activities. Reset Week clears only your check-ins.
What Have You Learned?
Take a quiet moment to notice what helped, what got in the way, and what you'd like to try next.
Your personalized summary
Your week at a glance
Choose a focus area in Step 1 to see your personalized summary here.
Go to Step 1You chose to focus on habit area(s) and completed activities this week, reaching % of your weekly targets.
of 7 days checked · target
of 7 days checked · target
of 7 days checked · target
of 7 days checked · target
About this planner
Good to Know
- Is anything I enter saved or shared?
No. Everything you select or type stays in this browser window only. Nothing is transmitted or stored externally, and no account or identifying information is required. Because nothing is saved, your progress may reset when you close or refresh this page.
- Is this a mental health assessment?
No. This is a habit-planning tool to help you choose, plan, track and reflect on wellness habits. It does not diagnose, measure or treat any mental health condition. If you have concerns about your wellbeing, consider reaching out to a qualified professional.
- Can I change my focus areas or targets later?
Yes. Select or unselect focus areas in Step 1 and adjust targets in Step 2 at any time — your tracker and summaries update automatically.
- How is my weekly progress calculated?
For each selected habit, check-ins count up to the weekly target you chose. Your percentage shows how much of your combined targets you've reached. It's a personal guide only — there are no scores or comparisons.