Understand the patterns behind how you feel.
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
Mood Check
A gentle look at how your mood has been over the past two weeks.
3 min9 questions - GAD-7
Anxiety Check
How worry and nervousness have shown up for you recently.
2 min7 questions - WHO-5
Wellbeing Check
A short, hopeful read on how present and rested you've felt.
2 min5 questions - PSS-10
Stress Check
How pressed, stretched, or in control life has felt this past month.
3 min10 questions - Sleep & Rest scale
Sleep & Rest Check
How well your nights and downtime have been treating you.
2 min6 questions
Deeper emotional patterns
Take these only when you feel ready. They go a little deeper.
- PCL-5
Stress & Difficult Experiences
How difficult past experiences may still be showing up in your body and thoughts.
5 min20 questions - OCI-R
Unwanted Thoughts Check
Patterns of intrusive thoughts and the rituals that try to quiet them.
4 min18 questions - PDSS-SR
Panic & Worry Check
How panic, anticipation, and avoidance have been showing up.
3 min7 questions - SPIN
Social Comfort Check
How comfortable or guarded social situations have felt recently.
4 min17 questions
Energy, focus & patterns
How your attention and energy move through your days.
- MDQ
Energy & Mood Patterns
Big swings in energy, mood, or sleep that show up at the same time.
3 min13 questions - ASRS (6-item screener)
Focus & Attention
How focus, restlessness, and follow-through have been lately.
2 min6 questions
Lifestyle & body
How daily habits and the body are part of the picture.
- SCOFF
Eating & Body Check
Five quick questions about your relationship with food and your body.
1 min5 questions - AUDIT
Alcohol & Lifestyle Check
How alcohol has been fitting into your life recently.
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.