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Enter your session data to see your progress score
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Progress Score
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Sessions Done
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Sessions completed
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Takeaways
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Key insights logged
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Homework Done
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Assignments completed
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Goals On Track
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Goals progressing
🎯 Therapy Verdict
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🛋️ Session Check-In
How's your therapy progress?
📊 Therapy Snapshot
Your therapy progress at a glance
What this means in plain English
Enter your therapy data above to get a plain-English interpretation of your progress score.
What you should do next
- Complete your check-in above to unlock personalized next steps.
Important: If you are experiencing thoughts of self-harm or suicide, call or text 988 immediately. This tracker is a between-session companion tool — it does not replace your therapist or clinical treatment. Never discontinue therapy or psychiatric medications without discussing it with your provider first.
Walk into every therapy session with a month of data, not just your best recollection
Pro unlocks mood trend charts, session takeaway logs, homework completion history, and a pre-session prep report — so you and your therapist spend less time catching up and more time making progress.
Mood Trend ChartsSession Takeaway LogHomework TrackerPre-Session Prep Report
Try Pro free for 14 days →
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Session & Takeaway Map
Understanding what you're learning in therapy and how to apply it between sessions
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Homework & Assignment Log
Track therapy homework completion — the work between sessions is where change happens
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Mood & Progress Patterns
Spot the patterns that show therapy is working — or where you're stuck
Weekly Mood Trend
Progress Components
Homework Impact
Mood vs Session Correlation
Therapy Companion Report
Track & Thrive Wellness ·
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How To Use
Stop forgetting what you talked about in therapy. Start tracking what actually changes.
🚀 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.
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Read Your Progress 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
Progress 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.
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.