2-minute assessment · no account needed
What is actually behind the flatness?
When everything feels like effort, the habits that would help are the first to disappear — daylight, movement, other people, a day with a shape. Each of those is associated with how people report feeling.
This assessment scores those habits and shows you, plainly, where yours stand. Action tends to come before motivation, not after it.
Start your assessment
This is for you if
Everything takes more effort than it should, and you cannot point to a reason.
You are functioning — work happens, people are fine — and it still feels flat.
The things you used to enjoy have quietly stopped happening and you did not decide that.
You are waiting to feel like doing something before you do it, and the feeling is not arriving.
If you have felt low nearly every day for two weeks, lost interest in things you normally enjoy, or had any thought of harming yourself — please talk to a doctor. That matters more than anything here, and the assessment will say so too.
Answer 16 questions
2 minutes, no account. Habits, not weigh-ins.
See your score
Out of 100, across four areas, with your two priorities named.
Get your day, decided
One action. One plate. A button for cravings. 20 seconds to log.
What you get, free
01A score out of 100
Across rest and sleep, movement and daylight, people and structure, and everyday inputs — so you can see where to start.
02Your two weakest areas
Named specifically, in order, with what tends to move each one first.
03Something to measure against
Retake it later and compare. If a change worked for you, you will see it in your own record.
No product is required to complete this assessment, and nothing here is a substitute for talking to your own doctor.
Then, if you join
A day you can close, and a record that argues from your own life
One action a day, a 20-second check-in, and four small anchors. Every day you close becomes evidence — and the record only ever compares you with your own days.
Today, decided for you
The screen knows morning from night. Tick what you did, close the day, and the score explains itself — every point accounted for.
A week you can read
Seven bars, then this week beside your last two. When nothing moved, it says so plainly — a real answer, not a cheer.
A record that accumulates
Every day you have logged, what you noted, what you built. Milestones count total days, so missing one never takes anything back.
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Why habits, and why a score
The advice people get when they say they feel flat is usually either to think differently about it or to wait it out. Neither gives you anything to do on a Tuesday morning.
What behavioural approaches actually start with is small scheduled activity — something specific, at a specific time, done whether or not you feel like it. Not because feeling does not matter, but because waiting to feel ready is the trap, and action tends to come first.
So the programme asks for scaffolding rather than enthusiasm. A wake time. Three fixed points in the day. Ten minutes outside. One message to one person. Then, in week two, one thing you used to enjoy, done badly, for ten minutes.
The comparison is your own days against each other. And if the flatness has not shifted by the end, the programme says plainly that this is information for a doctor rather than a failure of effort.
What this is not
- This is not treatment for depression and it is not therapy.
- It does not diagnose anything and it is not a substitute for talking to a doctor.
- It will not tell you how you should feel, and it never asks you to be positive.
- It makes no promise about your mood, because nothing honest could.
Questions
Is this therapy?
No, and it must not be used as a substitute for it. It is a habits programme about the scaffolding around a day.
What if I am already seeing someone?
That is good and this does not interfere. Your professional leads; this is about daily habits.
What if it does not help?
Then that is worth taking to a doctor. The programme says so explicitly in its final week rather than implying you did not try hard enough.
How long does the assessment take?
About two minutes. No account, and no email needed to see your score.