What this tool does
Weekly self-evaluation checklist for mood, sleep quality, social connections, and stress levels.
How to use
- Work down the list and tick each item as you finish it.
- Ticks are saved on this device, in your browser, so they are still there when you come back.
What this checklist covers
The list has 3 groups and 15 items.
- Mood and energy (5 items): Rate your overall mood; Assess your sleep quality; Check your energy levels; Review your stress levels; Note anxiety triggers
- Connection and body (4 items): Evaluate your social connections; Check in on your relationships; Review your physical activity; Assess your eating habits
- Reflect and plan (6 items): Note accomplishments; Identify challenges; Practice gratitude; Set one small goal; Plan an enjoyable activity; Consider whether you would benefit from professional support
Tip: Do this once a week at a regular time. This page has no place for ratings or notes, so write them down somewhere else. Ticks are saved on this device.
Limitations
- It is a prompt for reflection, not a screening test. It gives no score and no diagnosis.
- If you are struggling, speak to a doctor or a mental health professional. If you are in immediate danger, contact local emergency services.
- Ticks are saved only in this browser on this device.
FAQs
- Q: Does the checklist change with my situation?
- A: No. It starts as one list of 15 items. It does not ask questions or adapt, but you can add your own items and remove the ones you do not need.
- Q: Are my ticks saved?
- A: Yes. Ticks are saved in your browser on this device, so they are still there when you come back. They are not sent anywhere and do not follow you to another device or browser.
- Q: How do I start again?
- A: Untick the items you have done. Clearing your browser data for this site also removes the saved ticks.
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