All tools

The Ballast Stress Check

A 10-question stress calculator that reads your current load and recovery — built on the Ballast Principle. Instant, private results in your browser.

WHO-5 Well-Being Index

Measure your current well-being with the WHO-5, the World Health Organization's 5-question index. Instant 0–100 score, fully private, in your browser.

Screen Time Calculator

Turn your daily screen time into yearly hours, waking weeks, and what else that time could hold. A gentle reality check — free and instant.

Perceived Stress Scale (PSS-10)

Take the PSS-10, the most widely used measure of perceived stress, free in your browser. 10 questions, instant 0–40 score with plain-language bands, fully private.

Sleep Cycle Calculator

Sleep cycle calculator: enter your wake-up time and get the best bedtimes based on 90-minute sleep cycles plus time to fall asleep. Free and instant.

Sleep Debt Calculator

Add up your last week of sleep and see your sleep debt in hours, what it does to you, and a realistic recovery plan. Free, instant, private.

Caffeine Half-Life Calculator

Caffeine half-life calculator: enter your coffee and timing to see how many mg are still in your system at bedtime, with fast/slow metabolizer settings.

White Noise

Clean, generated white noise with a sleep timer and volume fade. No loops, no ads in the audio, works offline — free in your browser.

Brown Noise

Deep, low-frequency brown noise generated live in your browser — the warm rumble many people find steadier than white noise. Sleep timer included.

Pink Noise

Balanced pink noise generated in your browser — softer highs than white noise, studied for sleep quality. Free, with a fade-out sleep timer.

Ocean Sounds

Slow, rolling ocean waves generated live — no loop seams, no video ads. The sound of ballast doing its work. Free with a sleep timer.

Rain Sounds

Soft, steady rain generated in your browser — endless, seamless, and free, with a sleep timer and volume fade for drifting off.

Insomnia Self-Check

A free, private sleep-habits self-check: nine questions on how you sleep and what surrounds it, with an instant read and practical next steps. Answers stay on your device.

Nap Calculator

Find your ideal nap: the best time of day based on when you woke up, and exact alarm times for a 20-minute power nap, 60-minute recovery nap, or full 90-minute cycle.

Caffeine Cutoff Calculator

Get your personal caffeine cutoff time: enter tonight’s bedtime, your usual drink, and your metabolism, and see the latest time to drink it without it touching your sleep.

GAD-7 Anxiety Self-Check

Take the GAD-7 anxiety test free in your browser. 7 questions, instant score with plain-language bands, and nothing you answer ever leaves your device.

PHQ-9 Depression Self-Check

Take the PHQ-9 depression screening free in your browser. 9 questions, instant score and severity bands, completely private — answers never leave your device.

Cognitive Distortion Identifier

Write the thought, find the distortion: an interactive guide to the classic cognitive distortions with reframing prompts for each. Private, in your browser.

Burnout Test (Copenhagen Inventory)

Am I burnt out? Take the Copenhagen Burnout Inventory free: 19 questions across personal, work, and client-related burnout with instant, private results.

Energy Budget (Spoon Theory)

A spoon theory energy budget you can actually use: set your daily spoons, cost out your day, and see where the energy goes. Private, in your browser.

The Steadiness Log

A private anxiety tracker from The Ballast Principle: five 1–5 questions, a /25 baseline, and a quarterly trend chart stored only on your device.

Box Breathing

Guided box breathing in your browser: a calm 4-4-4-4 visual you can follow for one minute or ten. Used by military and first responders to steady the nervous system.

4-7-8 Breathing

Guided 4-7-8 breathing: inhale 4, hold 7, exhale 8, with a calm visual pacer. The long exhale is the fastest lever your nervous system has.

5-4-3-2-1 Grounding

The 5-4-3-2-1 grounding technique, guided step by step: five things you see, four you can touch, three you hear, two you smell, one you taste.

The Worry Timer

Give every worry an appointment: capture it, set when you'll deal with it, and run a contained worry session with a timer. A classic CBT technique, private in your browser.

The Ballast Method

Run the four beats from The Ballast Principle on whatever is making you anxious right now: Read it, Check what it is good for, Trim one thing, and Sail.

The Weather Check

Five questions that tell a real worry from a false alarm: target, proportion, sleep test, action test, exit. From Chapter 8 of The Ballast Principle.

Window of Tolerance

An interactive guide to the window of tolerance: locate whether you are keyed up, settled, or shut down right now, and get regulation moves to come back and widen your window.

Breathing Pacer

Practice coherent breathing and paced breathing with a visual pacer you can tune: 5-5 resonance rhythm, extended exhale, box, 4-7-8, or fully custom. Free and private.

Mood Tracker

A free, private mood tracker: log today in one tap and watch the trend build over weeks. One bad day is weather; a month is a chart. Everything stays on your device.