Thirteen short check-ins drawn from trusted clinical tools — written in everyday language. Take what feels useful, skip what doesn't.
Spacing your check-ins out gives a more meaningful picture — we'll gently suggest when to retake, but you're always in control.
13 of 13 check-ins ready to take — pick any one, there's no required order.
These tools measure how you've been feeling over a specific period — usually the last 2 weeks. Taking the same check-in too soon means you're measuring the same period twice, which doesn't give you a true picture of change.
- Once a week
Core mood & wellbeing
Quick to change — weekly gives you a useful pattern
- Every 2 weeks
Deeper emotional patterns
These measure the last 2 weeks — space them out for accuracy
- Every 2 weeks
Energy, focus & patterns
Attention and energy shift gradually — every 2 weeks works well
- Once a month
Lifestyle & body
These reflect longer patterns — monthly is enough
Spacing out your check-ins helps you see real change over time.
Core mood & wellbeing
Start here. These five give you a steady baseline.
- PHQ-9
Feeling low or less motivated lately?
See how your mood has been affecting your days.
3 min9 questions - GAD-7
Worrying more than usual?
See how much anxiety you've been carrying.
2 min7 questions - WHO-5
Wondering how you've been doing overall?
Take a quick look at your recent wellbeing.
2 min5 questions - PSS-10
Feeling stressed lately?
See how much stress you've been carrying.
3 min10 questions - Sleep & Rest scale
Not feeling properly rested?
See how your sleep may be affecting your energy.
2 min6 questions
Deeper emotional patterns
Take these only when you feel ready. They go a little deeper.
- PCL-5
Still affected by a difficult experience?
Gently explore how it may be affecting you today.
5 min20 questions - OCI-R
Feeling stuck in certain thoughts or habits?
Notice patterns that may be difficult to control.
4 min18 questions - PDSS-SR
Worried about panic happening again?
See how panic symptoms may be affecting your week.
3 min7 questions - SPIN
Feeling anxious in social situations?
See how social anxiety may be affecting you.
4 min17 questions
Energy, focus & patterns
How your attention and energy move through your days.
- MDQ
Noticing shifts in your mood or energy?
Explore patterns in how your mood and energy change.
3 min13 questions - ASRS (6-item screener)
Finding it difficult to focus or finish tasks?
See how focus and follow-through have been lately.
2 min6 questions
Lifestyle & body
How daily habits and the body are part of the picture.
- SCOFF
Concerned about eating or body image?
Gently reflect on your relationship with food and your body.
1 min5 questions - AUDIT
Wondering how alcohol may be affecting you?
Reflect on your recent alcohol-use patterns.
3 min10 questions
About these check-ins
Each check uses an internationally recognised screening tool — like the PHQ-9 for mood or GAD-7 for anxiety. These are the same tools used by mental health professionals worldwide. The clinical name is shown so you can look them up if you're curious — but they've been adapted into everyday language so they're easy to answer. They help you understand patterns, not diagnose conditions.
Based on internationally recognised screening tools developed by organisations like the World Health Organization. Adapted for everyday use, not intended as clinical diagnoses.