Behavioural Activation Planner – Free CBT Tool
1 November 2025
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⏱️ Session: 5–10 min 🧠 Method: Behavioural Activation (CBT) 🎯 Goal: Lift mood & build momentum 🔒 Privacy: Local device only Behavioural Activation Planner (CBT)
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Visual Awareness Challenge – Memory & Focus Training Tool
25 August 2025
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⏱️ 1–3 minutes 🧠 Method: visual attention & working memory 🎯 Goal: sharper observation, less autopilot 🔒 Privacy: runs in your browser Visual Awareness Challenge
Screen Curfew Timer – Sleep-Friendly Evening Routine
25 August 2025
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⏱️ Nightly curfew (you choose) 🧠 Method: light hygiene & stimulus control 🎯 Goal: faster sleep onset, calmer wind-down 🔒 Privacy: runs in your browser
Flashcard Maker & Self-Test – Free Study Tool
25 August 2025
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⏱️ Session: 5–15 min 🧠 Method: Active recall 🎯 Goal: Quick test practice 🔒 Privacy: Local device only Flashcard Maker & Self-Test – Free Study
Study Break Scheduler (Smart Pomodoro) – Free Tool
25 August 2025
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⏱️ Focus/Break: custom (e.g., 25/5) 🧠 Method: Smart Pomodoro 🎯 Goal: start fast, maintain stamina 🔔 Notifications: optional desktop prompts 🔒 Privacy: saves locally in
Workload Boundary Phrasebook & Practice Scheduler – Free Workplace Communication Tool
25 August 2025
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🕒 Duration: 2–5 minutes 🧭 Method: Clear ask + option + ETA 🎯 Goal: Set limits without conflict 🔒 Privacy: Saved locally in your browser
Email Overload Triage – 2-Minute Flow (Free Work Stress Tool)
25 August 2025
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⏱️ Duration: 2 minutes 📬 Method: Archive · Quick reply · Schedule 🎯 Goal: Protect focus hours 🔒 Privacy: Stats saved in your browser Email
Daily Energy Tracker & Focus Planner – Free Productivity Tool (Find Your Peak Focus Window)
25 August 2025
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⏱️ Time: 2–3 minutes 🔍 Goal: find your daily peak focus window 📅 Output: downloadable .ics blocks 🔒 Privacy: saved in your browser Daily Energy
Cognitive Distortions Quiz & Coach – Free CBT Tool (Identify Thinking Traps & Reframe)
25 August 2025
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🧠 Method: CBT thought patterns ⏱️ Time: 2–3 minutes 🎯 Goal: spot & reframe “thinking traps” 🔒 Privacy: saved in your browser Cognitive Distortions Quiz
Burnout Risk Quiz – Free Work Stress Tool (CBT-Informed Self-Check)
25 August 2025
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🏢 For: workplace stress & overload ⏱️ Time: 60–90s 🧠 Method: CBT-informed self-check 🔒 Privacy: saved in your browser Burnout Risk Quiz – Free Work
Exam Stress Self-Check – Free Student Tool
25 August 2025
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🎓 For: GCSE, A-Level, Uni exams ⏱️ Time: 60–90s 🧠 Method: CBT-informed self-check 🔒 Privacy: saved in your browser Exam Stress Self-Check – Free Student
Behavioural Experiment Planner (CBT) – Free Tool
25 August 2025
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🧠 Method: CBT experiment ⏱️ Time: plan 5–10m · run 10–30m 🎯 Goal: test predictions with data 🔒 Privacy: saved in your browser Behavioural Experiment
Anxiety Scale Self-Check (0–10) – Free CBT Tool
25 August 2025
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⏱️ Time: 30–60s 🧠 Method: 0–10 self-rating 📈 Use: track trends 🔒 Privacy: saved in your browser Anxiety Scale Self-Check (0–10) – Free CBT Tool
Perfectionism: Cost–Benefit Tool (CBT) – Free Worksheet & Habit Reset
25 August 2025
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🧠 Method: CBT ⏱️ Time: 5–10 minutes 🎯 Goal: flexible standards 🔒 Privacy: in-browser only Perfectionism: Cost–Benefit Tool (CBT) – Free Worksheet & Habit Reset
Sleep Hygiene Checklist – Interactive Planner
25 August 2025
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🧠 Method: CBT-informed sleep hygiene ⏱️ Time: 2–3 weeks, 2–3 habits 🎯 Goal: better sleep quality & routine 🔒 Privacy: runs in your browser Sleep
Exposure Ladder Builder (CBT) – Free Interactive Tool
25 August 2025
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🧠 Method: CBT-lite habit exposure ⏱️ Time: 2–10 mins per step 🎯 Goal: reduce avoidance, build everyday confidence 🔒 Privacy: runs in your browser Habit
Procrastination Sprint Timer (25/5) – Free Tool
25 August 2025
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⏱️ Structure: 25 min work + 5 min break 🧠 Best for: getting started, inertia, study blocks 🎯 Goal: momentum via short sprints 🔒 Privacy: runs in
Free CBT Thought Record Worksheet (7-Column, Interactive)
25 August 2025
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⏱️ Time: 5–10 minutes 🧠 Best for: stuck thoughts, anxiety spikes, self-criticism 🎯 Goal: balanced alternative thought & calmer emotion 🔒 Privacy: runs in your
Worry Time Tool (Free CBT) – Schedule Worry to Reduce Anxiety & Rumination
25 August 2025
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⏱️ Window: 10 minutes 🧠 Best for: all-day worry, rumination spikes, pre-sleep churn 🎯 Goal: contain worry & shift to what you control 🔒 Privacy:
Stop Rumination Now: 2-Minute Interrupt Tool
25 August 2025
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⏱️ Time: 2 minutes 🧠 Best for: rumination loops 🎯 Goal: break & pivot to one action 🔒 Privacy: runs in your browser Stop Rumination
5–4–3–2–1 Grounding Tool for Stress & Burnout Relief
25 August 2025
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Start Grounding Jump to Quiz How to use 5–4–3–2–1 Grounding Tool for Stress & Burnout Relief A quick, evidence-informed exercise to steady the nervous system
SMART Goals in Therapy (Greenwich) – Free Worksheet
24 August 2025
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Before therapy begins, one of the most powerful steps you can take is deciding what you want to get out of it. Many clients arrive