Calculate SimplyHow to use Self-Care Planner & Reflection Journal
- Start with settings that match your own situation.
- Add records one at a time and use Edit to correct them.
- Review the summary and method, then save or export a backup.
Method and assumptions
Entries are personal records. Optional ratings are self-reported and are not diagnostic scores. Use the prompts as starting points and export a backup when useful.
Reflection prompts
- What is one realistic thing I can do for myself today?
- What support can I ask for?
- What helped, and what should I change?
Your entries are personal reflections. This tool does not diagnose conditions, recommend treatment or predict outcomes.
Get started
Add one record, review its values, then use Edit or Delete to make a correction. Load example provides a starting point you can replace.
Inputs and records
You can edit: Entry date; Entry title; Planned activity; Planned minutes; Your entry; Next step / question.
Frequently asked questions
Is this tool free?
Yes. You can use the workspace and export your results without creating an account.
Will my entries appear on another device?
No automatic synchronisation is provided. Export a JSON backup and import it into the same tool on the other device.
What happens if I clear browser data?
Saved plans may be removed. Keep a downloaded backup if you want to retain your entries.
How are the results calculated?
Entries are personal records. Optional ratings are self-reported and are not diagnostic scores. Use the prompts as starting points and export a backup when useful.