Notice what your body and mind have been trying to tell you.
You do not need to complete everything. Start with what feels most useful today, then return when you want to understand the pattern rather than judge the day.
Private by defaultYour entries stay in this browser on this device unless you choose to export them or open an email.
Useful even when briefOne mood, one symptom or one quiet win can still give you meaningful information.
Made for patternsPast entries and the doctor-ready summary help you notice what changes, what repeats and what may deserve support.
Your information is yours.This tracker does not create an account or upload your entries. Saving stores the check-in locally in this browser. Exporting or opening an email happens only when you choose it.
Hello, friend 💕
Level 1 · Seedling · 0 XP
🔥 0 day streak
How are you feeling today?
Tap a face to log your overall mood.
Emotions you are noticing
Wellbeing today
Anxiety5
NoneModerateVery high
Energy5
ExhaustedOKFull energy
Overwhelm5
NoneSomeFlooded
Self-talk tone5
Very harshMixedCompassionate
💧 Fluids today
Fluid needs vary by body size, activity, climate, medication, pregnancy, breastfeeding, illness, and medical conditions. Follow any clinician guidance you have received.
0
glasses today
0 ml
🍳 Food and drink
No food logged today. This is not a judgement. Low fuel can make mood, anxiety, concentration, and emotional regulation harder.
Total from food: 0 kcal entered
Total from drinks: 0 kcal entered
🍭 Sugary drinks
Track sweet and caffeinated drinks separately for a clearer picture of pattern, triggers, and how they may connect with energy, mood, and sleep.
0
drinks today
Sugary drinks: 0 kcal entered
🍷 Alcohol
UK guidance suggests no more than 14 units per week on a regular basis, spread over 3 or more days if drinking up to 14 units, with regular drink-free days.
Alcohol-free day recorded. UK guidance suggests including several drink-free days per week.
0.0
units today
This week: loading...
💊 Medication and supplements
Do not start, stop, increase, reduce, or change medication based on this dashboard. For missed-dose advice, check the leaflet or speak to a pharmacist, GP, or prescriber.
🌞 Mental health experiences
Select anything you have noticed today. This is not diagnosis. It is personal awareness data.
Your emotional weather will appear here
Thoughts and cognition
Mood and emotion
Anxiety and stress
Functioning
Trauma and urges
🌙 Sleep
Sleep quality 5/10
Very poorOKExcellent
Hours slept (approx)
🙌 Body tension map
Tap a zone on the body map or choose from the list below. On mobile, the zone list is easier to use than the SVG.
Front
Back
Choose a body area
Use the map or the larger buttons below. These buttons work well on touch screens.
Selected:
💥 Body signal summary
💥 Pain tracker
No pain
010
Seek urgent medical help for severe sudden pain, chest pain, pain with breathlessness, weakness, confusion, fainting, severe headache, neurological symptoms, severe abdominal pain, or pain that is rapidly worsening.
🩹 Vitals and symptoms
Feedback is for personal awareness only. Seek clinical advice for any health concerns.
Blood pressure (mmHg)
/
°C
Optional adult BMI context
BMI is a rough screening measure, not a diagnosis or a judgment about your body. It does not describe fitness, body composition or health on its own. Skip this if weight tracking is unhelpful, if you are under 18, pregnant, or if an eating disorder is present or suspected.
🏃 Movement today
Select a movement to log and view the guided steps. Any movement matters.
Duration:
💕 Self-care jar
Tap acts of care to add them to your jar. Physical, emotional, practical, and joy all count.
0 acts of care today
🏠 Cycle tracker
Optional. Cycle awareness can provide useful context for mood, energy, pain, and other patterns.
✨ Social connection
How did connection feel today?
Type of connection
🏠 Environment
Physical and digital space can shape mood, anxiety, and focus without us always noticing.
🌟 Quiet wins and glimmers
🌻 Coping toolkit
Tap a tool to open it. Mark complete to earn XP and include it in your report.
🌟 Daily quests
Small actions with meaning. Tap to complete.
🔒 Private note
Stored only on this device. Never shared or sent anywhere.
Saved.
🌿 Your progress garden
Your garden grows with every tracker you complete. Each element represents a real action you took today.
Save your check-in to see your garden grow
📋 Past entries
Last 90 days, stored only on this device.
No past entries yet. Save your first check-in.
📋 Doctor-ready summary
A plain-text summary you can share with a healthcare professional. Review and edit before sending.
✉ Send report to Elia
This opens your email app. You can review and edit before sending. Nothing is sent automatically. All entries are stored only on this device.
A next step that fits what you logged
The recommendations below search Elia's complete 222-book collection and adjust quietly as you use the tracker. They are an optional next layer of support, not a diagnosis. Browse all 222 books.
Prefer a real conversation?
Choose a live call, video session or private chat with Elia when a personalised conversation would help more than another tool.