Step 1
Set a bedtime
Sleep Calculator
Match wake-up time to sleep cycles.
Open toolStart from a goal
🌱 Feel better
Sleep, breaks, outdoor minutes and a worry slot
These pages help you plan habits. They do not diagnose anxiety, depression or burnout. If you need help, use NHS Every Mind Matters, call 111, or 999 in an emergency. Samaritans: 116 123.
A calmer week in small pieces
Fix the bedtime, protect a break, get outside, then park worries in a short slot if that helps.
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Step 2
Plan desk breaks
Work Break Planner
Split a workday into focus and pause.
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Step 3
Outdoor minutes
Outdoor Minutes
A simple outdoor goal for the day.
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Step 4
Week snapshot
Weekly Wellbeing Score
Five habit scores you choose. Not a clinical test.
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Step 5
Worry time
Worry Time Planner
A short written slot, not therapy.
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All tools
Browse every calculator in this journey. The steps above are a suggested order.
Sleep Calculator
What time to go to bed to wake up refreshed.
Use calculatorWork Break Planner
Split a workday into focus blocks and pauses.
Use calculatorOutdoor Minutes
Compare today's outdoor minutes with a daily goal you choose.
Use calculatorWeekly Wellbeing Score
Score sleep, movement, outdoor time, people and rest out of 50. A habit snapshot, not a mental health test.
Use calculatorWorry Time Planner
Park worries into a short, timed slot so they do not fill the evening.
Use calculatorBox Breathing Planner
Set a box-breathing pattern and how long the session lasts.
Use calculatorSleep Debt Calculator
Add up short sleeps across the week and see what you are owed.
Use calculatorCaffeine Cut-Off Calculator
A sensible last-coffee time before your planned bedtime.
Use calculatorHabit Streak Calculator
See how far you are through a streak you chose.
Use calculator