Tools in This Collection
Burnout Score Calculator
Assess burnout level across exhaustion, cynicism, and efficacy using validated survey questions
5-4-3-2-1 Grounding Exercise
Practice the clinically-used 5-4-3-2-1 sensory grounding technique to interrupt anxious thoughts
Digital Detox Calculator
Calculate annual screen time and set structured daily device limits to reclaim focused time
Work-Life Balance Wheel
Rate 8 life areas on a 1-10 scale and visualize current vs desired balance as a radar chart
Box Breathing Timer
Practice box breathing, 4-7-8, and other calming techniques with an animated guided timer
Daily Habit Tracker
Track daily habits with a 30-day visual calendar grid showing streaks and completion percentages
Guides & Articles
Mental Health and Wellness Workflow
Mental wellness tools can help identify patterns, support structured practices, and provide objective measures of subjective states like stress and burnout. These tools are not diagnostic or therapeutic — they are structured exercises and self-assessments that complement professional care. These tools are for informational purposes only. For mental health concerns, consult a licensed therapist, counselor, or healthcare provider.
Identifying Burnout Early
Burnout develops gradually and is often misidentified as tiredness or laziness. The Burnout Score Calculator uses validated questions measuring exhaustion (depletion of emotional and physical energy), cynicism (detachment from work), and efficacy (sense of accomplishment and competence). Scores across these three dimensions provide a clearer picture than a single overall metric. Early detection — when scores are elevated but not yet severe — allows for intervention before chronic burnout sets in.
Acute Stress: Grounding and Breathing Tools
During moments of acute anxiety or stress, the nervous system can be directly calmed through sensory and respiratory techniques. The 5-4-3-2-1 Grounding Exercise redirects attention from anxious thoughts to present sensory experience, which interrupts the cognitive loop that amplifies anxiety. The Box Breathing Timer guides the 4-4-4-4 technique (inhale 4, hold 4, exhale 4, hold 4) clinically used in both therapeutic settings and military stress management training.
Sustainable Digital Habits
Average screen time in the US is 7+ hours per day. The Digital Detox Calculator converts that into an annual figure (2,555+ hours/year) and shows what could be accomplished with recovered time. The Work-Life Balance Wheel provides a structured self-assessment across work, family, health, relationships, personal growth, and leisure — visualizing where the imbalance actually is versus where it feels like it is.
Frequently Asked Questions
What are the signs of burnout?
Burnout has three core dimensions: exhaustion (feeling chronically drained, not recovering with rest), cynicism (emotional detachment from work, feeling it doesn't matter), and reduced efficacy (doubting your own competence and impact). Physical symptoms include frequent illness, sleep disruption, and difficulty concentrating. The Burnout Score Calculator uses validated questions across all three dimensions.
Does the 5-4-3-2-1 grounding technique actually work?
Yes, grounding techniques have clinical support. They work by engaging the prefrontal cortex through directed sensory attention, which helps reduce activation of the amygdala (the brain's fear center). The 5-4-3-2-1 technique is widely used in CBT and trauma therapy. It's most effective for moderate anxiety, not severe panic attacks, and generally produces noticeable calming within 2-3 minutes.
What is box breathing?
Box breathing (also called square breathing or 4-4-4-4 breathing) involves inhaling for 4 counts, holding for 4 counts, exhaling for 4 counts, and holding empty for 4 counts. It activates the parasympathetic nervous system, slowing heart rate and reducing cortisol. Used by Navy SEALs and therapists alike for acute stress. The Box Breathing Timer provides the guided cadence.
How much screen time is too much?
There's no universal threshold, but research associates 3+ hours of recreational screen time per day with poorer sleep quality, reduced attention span, and lower subjective wellbeing in adults. Work-related screen time is harder to reduce. The most productive approach is establishing screen-free periods: no phones 30 minutes before bed, no social media in the first hour of the day.
Can the Work-Life Balance Wheel replace therapy?
No. It's a self-reflection tool that helps identify which life domains feel most out of balance. That insight can guide conversations with a therapist or inform personal goal-setting. For anxiety, depression, or other mental health conditions, professional care is necessary. These tools are complementary to professional support, not substitutes.