Wellbeing and focus
Simple tools for breathing, breaks, rest, routines and time outdoors, with links to support if things feel like too much.
Featured calculator
Box breathing timer
Breathe in, hold, breathe out, hold, four counts each. A simple way to slow things down, wherever you are.
Start breathingTakes about a minute
Most used
Where most people start
The four wellbeing and focus calculators that get the most use.
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Only searches the 39 calculators in this topic.
Everything
All 39, sorted into shelves
Grouped by what you want to find out. Every one is in the new design.
Breathing and calm
Slow breathing, mindful minutes and worry time.
7 calculators7 in the new design
- Relaxed breathingYour breaths a minute and in total.Open
- Box breathing timerHow long your box breathing takes.Open
- Mindful minutes goalYour weekly and total mindful minutes.Open
- Work stress check inThe parts of work that feel heavy.Open
- Self care timeThe time you want for yourself, and the gap.Open
- Calm commuteCalm and active minutes from your commute.Open
- Worry timeWhen to start your worry time.Open
Focus and the brain
Focus sessions, reading speed and screen breaks.
7 calculators7 in the new design
- Work break plannerYour break times for the day.Open
- Work and life balanceHours left for you in a 168 hour week.Open
- Screen free timeHours back from screen free time.Open
- Focus sessionsHow many focus sessions fit.Open
- Reading speedYour words a minute and book time.Open
- Reaction time testYour average reaction time.Open
- Caffeine and focusWhen your caffeine peaks.Open
Rest and recovery
Rest days, recovery and coming back after illness.
10 calculators10 in the new design
- Rest day plannerYour week of hard, easy and rest days.Open
- Recovery checkA steer on training today.Open
- Ready to trainGo, adapt or stop.Open
- Muscle soreness recoveryHow long your soreness may last.Open
- Heart rate recoveryHow far your heart rate drops.Open
- Resting heart rate trendThis week against your usual.Open
- Heart rate variabilityThis week against your own normal.Open
- Recovery weekYour recovery week minutes.Open
- Exercise after illnessYour gradual return to activity.Open
- Travel workoutYour trip against the activity guidelines.Open
Sleep and routines
Wind downs, shifts and jet lag.
8 calculators8 in the new design
- Sleep consistencyThe shift between work nights and nights off.Open
- Jet lag recoveryDays to adjust to a new time zone.Open
- Shift work sleepWhen to sleep between shifts.Open
- Night shift recoveryGetting back to days after nights.Open
- Evening wind downYour wind down times before bed.Open
- Evening routineWhen to start your evening routine.Open
- Morning routineYour morning, step by step.Open
- After holiday resetWhen to start shifting your sleep back.Open
Outdoors and habits
Sunlight, outdoor time and streaks.
7 calculators7 in the new design
- Weekly wellbeing check inYour week through the NHS 5 steps.Open
- Outdoor minutesYour weekly minutes in nature.Open
- Habit streakDays done and when it may stick.Open
- Mood and movementYour mood notes on active and other days.Open
- Daylight plannerSunrise, sunset and daylight hours.Open
- Time outdoorsYour weekly time outside.Open
- Vitamin D seasonVitamin D advice for today.Open
Good to know
Where the numbers come from
About these numbers
Guidance, not a diagnosis
NHS Every Mind Matters suggests small, regular habits: getting outside, moving, connecting with people and keeping a steady sleep routine. These tools help with the small, regular part.
Sources
Where we get them
- NHSHealth A to Z and the NHS BMI calculator
- NICE NG246Overweight and obesity guideline, 2025
- UK Chief Medical OfficersPhysical activity and alcohol guidelines
- SACNScientific Advisory Committee on Nutrition
Last checked 21 October 2026. Each calculator lists its own sources too.
Help
If things feel like too much
You do not have to wait until things are bad to ask for help. Talk to your GP, or refer yourself to NHS Talking Therapies. Samaritans on 116 123 are free, day or night. In a crisis, call NHS 111 and choose the mental health option.
Goals
Got a goal in mind?
Guided plans that walk you through the right calculators in the right order, with NHS guidance along the way.
Feel better