Tools guidance that feels calm, clear, and useful.
Explore our library of free, evidence-based quizzes, screeners, and guided meditations. These tools are designed to help you check in with yourself, build daily habits, and find practical support without overwhelm.
Choose tools by format, pace, and the kind of support you need.
ADHD Self-Assessment
Explore patterns in attention, focus, and impulse control across two evidence-based dimensions.
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Anxiety Check-In
Map worry patterns, physical tension, and avoidance behaviors across three clinical dimensions.
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Depression Screener
Screen for depressive symptoms across mood, energy, and cognition using PHQ-9 based criteria.
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Depression Quick Screen
Two-question screener based on the PHQ-2, the most widely used depression screening tool in primary care.
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Anxiety Quick Screen
Two-question screener based on the GAD-2, the first-step anxiety screening tool used in primary care.
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PTSD Screen
Five yes/no questions about trauma-related symptoms based on the PC-PTSD-5.
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5-Minute Morning Grounding
A sensory grounding practice for a steadier start. Uses body awareness, breath pacing, and one small intention.
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Evening Body Scan
A progressive attention scan from feet to head. Helps release tension and prepare the body for rest.
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Box Breathing Reset
A structured 4-4-4-4 breathing pattern for acute stress. Used to activate the parasympathetic nervous system quickly.
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Frequently asked questions
Common questions about the tools section and how to use it.
What kind of tools are available here?
We offer quizzes, screeners, and guided meditations to help you check in with your mental health, assess your needs, and practice daily self-care.
Are these tools a replacement for therapy?
No, these tools are designed for self-discovery and daily support. They are not diagnostic tools or a replacement for professional medical advice or therapy.
How often should I use these resources?
You can use them as often as you like. We recommend trying a meditation daily, or taking a quiz when you feel stuck or need to reflect on a specific area of your life.
Are my quiz results private?
Yes, all our tools are completely private and results are not stored or shared with any third parties.