Tick what happened last week and what you would like this week. Leave a box empty if it does not apply. There are no points and nothing is saved.
Nothing is stored here, and each visit starts fresh. If you want to remember this week, save the card or send it to yourself or friends.
Add the weekly check-in as an app, so it is one tap away.
Rate how well each of these is going for you right now, from 1 to 10. Tap the same number again to clear it.
This is not based on any scientific study. It is just a reminder of some important things that can help you live longer and happier.
Curious? These studies touch on a few of these themes. They show associations only, and the reminder above is not based on them:
In the Nurses' Health Study of 74,534 women, those who attended religious services more than once a week had about 33% lower mortality than those who never did. Harvard T.H. Chan summary
A 2019 PNAS study linked higher optimism to a lifespan about 11–15% longer; the authors stress the link is correlational. Boston University summary
This is a self-reflection tool, not a medical or psychological assessment. It reflects only what you tick today. If you are struggling for a long time, consider talking to a qualified professional.
How the weekly check-in works
Seven short statements cover things that research links with well-being: close contact with people, knowing where support is, calm about the basics, a say over your time, sleep and energy, a sense of meaning, and moments of joy. You tick what was true last week and what you would like to be true this week. Leave a box empty if it does not apply, because there is no right answer.
The two scales
Each column has its own smiley scale. The face moves up as you tick more, and the first face is only the starting point, not a judgement. Because plans are yours to choose, the second scale is always one you can move.
Limits
This is a self-reflection tool, not a validated psychological scale. The faces describe your ticks, nothing more. If you are struggling for a long time, a qualified professional can help.
Frequently asked questions
Is anything saved or sent?
No. Your ticks stay on the page and disappear when you close or reload it. Nothing is sent to a server.
Why are there no scores?
Points turn a reflection into a test. Ticks only show what was there last week and what you would like this week, and the faces are a gentle picture of that, not a verdict on you.
Why two columns?
Looking back shows what already supports you. Planning gives you a small say in the coming week. Both are in your hands, so any week can end with a smile.
Does this predict how long I will live?
No. The list of habits under the calculator is based on observational studies that link certain habits with longer lives. They show associations, not guarantees.