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Notice how you are doing
Check in with your mood in a minute, notice patterns without overthinking them and make room for difficult days. General wellbeing guidance, not medical care.
Where to start
These guides are for noticing how you are doing and for ordinary hard days: a one-minute check-in, patterns without overthinking, shrinking the plan, ending the day without guilt and asking for help. They are general wellbeing guidance, not medical care. If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line now.
In the companion: Mood & Support offers a quick private check-in on how you are doing, with clear safety limits. It is part of the optional Plus subscription, free trial first. Do a one-minute check-in →
- You want a quick way to notice how you are doing: How to Do a One-Minute Daily Mood Check-In
- You already jot things down and want to learn from it: How to Notice Patterns in Your Mood Without Overthinking
- Today is too much: How to Make a Smaller Plan on a Difficult Day
- The day is ending and the list is not done: How to End a Difficult Day Without Finishing Every Task
- You are coming back after a draining week: How to Plan a Gentle Return After a Demanding Week
- You need help but find it hard to ask: How to Ask for Practical Help When Your Day Is Too Full
- You feel far from people: Small Ways to Reconnect With Someone You Care About
How to Do a One-Minute Daily Mood Check-In
Pick one word or number for how today felt, add one short note about what affected it, and stop there. When to do it and what not to use it for.
10 min read →How to Notice Patterns in Your Mood Without Overthinking
Read your mood notes back once a week, write what sat next to harder days as observations, try one small change, and know when a pattern means talking to someone.
10 min read →How to Make a Smaller Plan on a Difficult Day
On a difficult day, sort your list into keep, move, ask and stop, shrink what you keep to one opening move and write down where today ends.
8 min read →How to End a Difficult Day Without Finishing Every Task
On a hard day, sort what is left into must-happen, tell-someone and park, send short messages where plans change and stop without a catch-up list.
7 min read →How to Plan a Gentle Return After a Demanding Week
After a demanding week, plan only the next three days: essentials and triage first, one routine back second, a short review third. Last week's leftovers are sorted, not inherited.
7 min read →How to Ask for Practical Help When Your Day Is Too Full
Ask for practical help with one named task, the timing that matters and an easy way to say no. Copy-ready scripts for family, friends, neighbours and colleagues.
8 min read →A Simple Evening Wind-Down Checklist
Four lines to close the day. Park unfinished tasks, write tomorrow's first action, prepare one item and choose when to put the list away. Includes a copyable card.
8 min read →Small Ways to Reconnect With Someone You Care About
Reconnect after a quiet spell with one specific message, a card for their next occasion or a small offer, with openers sorted by how much time you have.
8 min read →