Daily check-in
Less than a minute. Two numbers, three boxes, one line.
0 means nothing left, 10 means a full tank. Give the first number that comes to mind.
Did my Minimum Day hold?
The last seven days
Is this level holding?
Once a week, at a time you can usually protect. Ten minutes or less. The questions are the ones in section 6.1 of the book.
My early warning signs this week
Write your signs in “My stage & signs” and they’ll appear here.
Six questions
My stage
Once your first step up has held, Stage 4 runs alongside Stage 3 (section 2.3). Choose the stage you’re working on most.
My Minimum Day (section 3.1)
What you protect even on the worst day of a bad week. It shows up next to the boxes in your daily check-in.
My early warning signs
Up to five, each one something you could answer yes or no about at the end of a week. Section 7.1 of the book helps you find them.
How far I’ve come
Average evening energy, week by week (up to 26 weeks), and the stages along the way.
My weekly checks
Your saved weekly checks will show up here.
Keep, share, or start over
The CSV file opens in Excel, Numbers, or Google Sheets. You could bring it to a doctor or therapist.
When to get help
Reach out right away if you have thoughts of hurting yourself or of not wanting to be alive, can’t get through the basics of the day, are using alcohol or other substances to get through it, or things are getting worse fast. Call or text 988 in the U.S., any time. In immediate danger, call 911.
If the weeks aren’t lifting, section 1.2 of the book helps you talk to a doctor or therapist.
Good to know: your entries stay on this phone and this browser. There are no reminders when the page is closed, and a new phone starts fresh. This tracker gives no score and no diagnosis.