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Loading your mindfulness analysis...

Enter your daily check-in to see your presence score

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Presence Score

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Mindfulness Level

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Today's mindfulness 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

🎯 Mindfulness Verdict

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🧠 Daily Check-In

How's your mindfulness today?

Mindfulness Level (1-10)

Hours of Sleep

Sleep Quality

Panic Attacks Today

Avoidance Behaviors (0-10)

Coping Techniques Used

Therapy Status

Mindfulness Duration

📊 Mindfulness Snapshot

Your mindfulness state at a glance

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What this means in plain English

Enter your mindful minutes, body scans, sensory exercises, and digital detox time above. We'll explain your presence score in plain words — what it means for your day and where the biggest wins are.

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What you should do next

Log today's mindfulness practice above to get 3–5 specific, doable actions for building presence this week.

Important: This tool tracks mindfulness practice — it is not a substitute for professional mental health care. If mindfulness exercises trigger anxiety, dissociation, or distressing memories, please pause and speak with a therapist before continuing. Always consult a healthcare provider if you are managing trauma, PTSD, or a mental health condition.

Build lasting presence with 30-day tracking in Pro

A single day's score is a moment. Thirty days of data reveals whether your mindfulness practice is actually reducing your baseline stress, improving sleep, and building the kind of present-moment awareness that sticks. Pro charts your weekly trend.

📈 30-day presence trend🧘 Technique comparison📵 Digital detox log😴 Sleep correlation

Try Pro free for 14 days →

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Trigger & Coping Map

Understanding what triggers your mindfulness 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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Mindfulness Patterns & Triggers

Spot the patterns that predict mindfulness spikes before they hit

Weekly Presence Trend

Mindfulness Components

Coping Effectiveness

Sleep vs Mindfulness Correlation

Mindfulness Report

Track & Thrive Wellness ·

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How To Use

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

🚀 Getting Started

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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.

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Read Your Presence 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

Presence 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.