Tools & Practices

Wellbeing tools,
done with integrity

Peer-reviewed screeners adapted for the IFS context. Practices grounded in evidence. All results stay on your device.

Wellbeing screener — not a diagnosis. Your data stays on your device.

Validated Screeners

Validated

PHQ-9

Patient Health Questionnaire-9

Depression severity screener. 9 items. Takes 2 minutes.

Kroenke et al. (2001). J General Internal Medicine, 16(9), 606-613.

Validated

GAD-7

Generalised Anxiety Disorder-7

Anxiety disorder screener. 7 items. Takes 90 seconds.

Spitzer et al. (2006). Archives of Internal Medicine, 166(10), 1092-1097.

Validated

OCI-R

Obsessive-Compulsive Inventory–Revised

OCD symptom screener. 18 items. Takes 3 minutes.

Foa et al. (2002). Psychological Assessment, 14(4), 485-496.

App Original

Self-Energy (8 Cs)

Self-Energy Check-in

Eight qualities of Self: Curiosity, Calm, Compassion, Clarity, Courage, Confidence, Creativity, Connectedness.

Schwartz (1995). Based on the 8 Cs construct. Not a clinical scale.

Practices

10 min

No-Agenda Sit

10-minute mindful sit. One prompt: Who’s here? Two soft cues. No script.

4 min

Box Breathing

4-4-4-4 cycle, animated. Calms the autonomic nervous system.

3 min

5-4-3-2-1 Grounding

Five senses guided sequence. Brings you into the present moment.

Open

Voice Journaling

Record audio, transcribe via Whisper. Surfaces as a journal entry in your parts map.