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Loading your anger analysis...

Enter your daily check-in to see your control score

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Control Score

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Anger Level

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Today's anger rating

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Triggers Today

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Triggers identified

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Coping Used

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Techniques used today

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Sleep Quality

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Last night's rest quality

🎯 Anger Verdict

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🧠 Daily Check-In

How's your anger today?

Anger Level (1-10)

Hours of Sleep

Sleep Quality

Panic Attacks Today

Avoidance Behaviors (0-10)

Coping Techniques Used

Therapy Status

Anger Duration

📊 Anger Snapshot

Your anger state at a glance

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What this means in plain English

Log your anger episodes, intensity, and coping responses above. We'll translate your anger control score into plain words — what it means for your day and your progress.

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What you should do next

Enter today's data above to get 3–5 specific actions tailored to your anger control score right now.

Important: This tool is for general information, not medical advice. Seek help right away if you experience thoughts of harming yourself or others, feel unable to control dangerous impulses, or are in crisis. Call or text 988 (Suicide & Crisis Lifeline) anytime, or call 911 if there is immediate danger. Always consult your healthcare provider or therapist before changing medications or your treatment plan.

Track your anger patterns over time with Pro

One day's score shows where you are. A month of scores shows what's actually moving your control number — which triggers recur, which techniques work, and how your progress stacks up week over week. Pro saves every entry and charts your trend so you can show real progress to your therapist.

📈 Episode trend charts🎯 Trigger pattern analysis🧠 Technique effectiveness📄 Therapist-ready reports

Try Pro free for 14 days →

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Trigger & Coping Map

Understanding what triggers your anger and what techniques actually calm it

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Coping Technique Log

Track which coping techniques you're using and which ones actually work

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Anger Patterns & Triggers

Spot the patterns that predict anger spikes before they hit

Weekly Anger Trend

Anger Components

Coping Effectiveness

Sleep vs Anger Correlation

Anger Management Report

Track & Thrive Wellness ·

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How To Use

Stop white-knuckling through anger. Start seeing what actually helps.

🚀 Getting Started

1

Rate Your Energy

1 = can barely move, 10 = unstoppable. Be honest — this isn't about being perfect, it's about seeing real patterns over time.

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Log Your Sleep

Hours AND quality matter. 8 hours of restless, broken sleep is not the same as 6 hours of solid rest. Track both.

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Track Your Me-Time

Minutes that are JUST for you. Not multitasking. Not half-checking your phone. Actual intentional time where you're fully off the clock.

4

Read Your Control Score

The dashboard combines sleep, self-care, stress, and support into one number. Below 40? You're running on fumes. The data doesn't lie.

🔋 Energy Levels Explained

Control Score (0-100): Combines your energy, sleep quality, self-care count, me-time, stress level, and support system into one number. Above 70 = thriving. 40-70 = surviving. Below 40 = burnout risk.

Energy Debt: When your output exceeds your input for days in a row, you accumulate energy debt. Like sleep debt, it compounds — and the longer you wait, the harder it is to recover. One good night doesn't erase a week of depletion.

Me-Time Minimum: Research shows people need at least 30 minutes of uninterrupted personal time daily for baseline emotional regulation. Below that, cortisol stays elevated and focus erodes faster. This isn't optional — it's biology.

Support Score: Doing it all alone isn't strength — it's a burnout accelerator. Using your support system (partner, family, friends, paid help) is the single biggest predictor of sustained maternal energy. Track it. Protect it.

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Your Data, Your Device

No subscription · Runs in your browser · Private local file
No data uploaded anywhere · Works 100% offline — no internet needed

This is an energy and self-care tracking tool, not medical advice. If you're experiencing persistent fatigue, mood changes,, please reach out to your healthcare provider.