Free Mental Health Tools & Assessments

Evidence-based self-reflection tools and quizzes to help you understand yourself and your relationships.

Apps

AI Relationship Coach

Chat with a supportive AI-powered coach about your relationship patterns, any time you need.

This is a free AI dating coach you can use right on this page. Say what is happening and how far along you are, and it tells you what is likely going on, writes two or three replies in your voice, and names what not to send. It is an AI, not a person. No sign-up.

Am I Overreacting, or Is This a Big Deal?

A chat for the small thing you cannot stop turning over. Say what happened and what you have already told yourself about why it is not a big deal, and you get the size of it in plain words, whether it is worth raising, and one sentence to open with. No sign-up.

Anniversary Messages for Your Husband, Wife or Partner

Happy anniversary messages written from your own years together. Tell it how many years, how you met, one hard stretch you got through, and one ordinary thing you love about them. Get a card message, a longer letter and a short text, plus what to leave out. No sign-up.

Write an Apology Letter You Could Actually Send

A chat that writes the letter, not advice about writing one. Say who it is for, what happened, and anything you have already said about it, and you get a full letter you could send, plus the sentences to cut before you do.

Write an Apology That Actually Lands

A chat, not a form. Tell it what you did and what they said about it, and get an apology you could actually send, the sentence you should cut, and what not to ask for in the same message. No sign-up.

Attachment Trigger Plan for Anxious and Avoidant Patterns

Pick your pattern, tick the moments that set it off, and finish one card for each: your body signal, the thing you will not do for twenty minutes, and what you say instead. No sign-up, nothing stored.

Birthday Messages for Your Husband, Wife, Boyfriend or Girlfriend

Birthday wishes for your husband, wife, boyfriend or girlfriend, written from their actual year. Tell it the age they are turning, what the year was like for them and one thing you are proud of, and get a card message, a long birthday paragraph, a short text and a toast line. No sign-up.

Breakup Message Writer

A chat for saying it once. Tell it how long it has been and why now, and get a message you could actually send, plus the one line that holds when it gets challenged. No sign-up.

Write a Condolence Message for This Person

Get one condolence message written for your situation instead of a list of a hundred to choose from. Tell it who died, who you are writing to, and where the message is going, and you get something you can send in a minute.

Conflict Script Builder

Pick the situation and what you want out of it, and get three lines you can say out loud: an opener, a response for when they get defensive, and a way to end it. No sign-up, nothing stored.

Conversation Starters for Couples, Picked for Tonight

Most lists hand you a hundred questions and no idea which one to open with. Say how long you have been together, what you have already tried, and how much time you have tonight, and get five to seven that fit your situation, in an order.

Deep Conversation Starters That Fit the Person You're Asking

The right question depends on who is across from you and how much history is behind it. Tell it who you are talking to and how close you are, and you get a short set built for that distance, in an order that works. No sign-up.

The 'What Are We?' Conversation, Planned in One Go

A chat for the conversation you keep rehearsing and not having. Say how long it has been and what you want it to be, and get the sentence to open with and the stall to watch for. No sign-up.

Family Boundary Plan

Pick the person, the one topic, and how much you want to see them. You get a three-rung ladder, the guilt lines to expect, and an exit line. Nothing stored, no sign-up.

First Date Questions Worth Asking

A chat for the hour before a first date. Say how you met, what you already know about them, and what you are worried about, and you get questions built for this person rather than a list of fifty, plus the ones to skip.

Good Morning Texts Written for Your Person

A chat, not a list of a hundred. Tell it what their day holds and the tone you want, and get good morning texts for her or him written for that morning: five short ones, a longer paragraph, and the one thing not to send. No sign-up.

Goodnight Texts for Him or Her, Written From Your Day

A chat that writes goodnight texts for him or her from the day you actually had. Tell it how both your days went and whether anything is still unresolved tonight, and get five texts, a longer paragraph, and a calm one for a night after a fight. No sign-up.

5-4-3-2-1 Grounding Exercise

A guided run through the 5-4-3-2-1 technique, with paced breathing first if you need it. No sign-up, nothing stored, works on your phone.

How to Ask for Space Without Ending It

A chat for when you need distance but not a breakup. Say the sentence you keep rehearsing and what you are afraid they will hear, and you get the message, a length of time to name, and the line that keeps it from sounding like leaving. No sign-up.

How to Come Out to Your Parents

A chat about how to come out to your parents that starts with whether now is safe, not with the speech. Tell it your situation and what you have heard your parents say about this, and get a plan, opening lines in your words, and replies for the reactions you are dreading. No sign-up.

How to Communicate Better in a Relationship

Skip the tips. Give it the one sentence you keep trying to say that turns into a fight, in the words you actually used, and it rewrites it into something that can be heard.

How to Confront a Narcissistic Parent

Most of these conversations fail because you went in wanting three things at once. Tell it what you want to raise, and it separates what is achievable from what is not before writing a word.

How to End a Friendship Without a Scene

A chat for working out how to end a friendship clearly, without a grievance list or a slow ghost. Tell it how long you have been friends, who else is in the picture, and the real reason, and get the words for a text or in person, plus a line for the reply. No sign-up.

How to End a Situationship

Nothing was ever named, so anything you say either claims more than was agreed or ends nothing at all. Tell it how long this has gone on and how you talk, and get the message.

How to Forgive Someone Who Hurt You

Forgiving, reconciling, and deciding it was fine are three different things, and they get merged. Tell it what happened and it separates them, then says what forgiving would actually cost here.

Should You Try to Get Your Ex Back, and What to Say First

A chat about how to get your ex back that asks the hard questions first: why it ended, what has actually changed, and whether reaching out is a good idea at all. Then an honest plan, three first messages that put no pressure on them, and the moves to skip. No sign-up.

How to Reassure Your Partner (and When It Stops Helping)

A chat for working out how to reassure your partner when the same worry keeps coming back. Say what sets it off and how much you have left to give, and get three reassurance texts, a script for the conversation you keep having, and the point where reassurance stops helping. It works for asking, too. No sign-up.

How to Reconnect With an Old Friend

A chat for how to reconnect with an old friend, starting with the text you have been meaning to send for a year. Tell it why you drifted and how long it has been, and get three first messages, what to do with a warm or a flat reply, and what not to open with. No sign-up.

How to Reconnect With Your Partner

Nothing is wrong enough to name, which is why it has gone unaddressed. Tell it what it looks like now and roughly when it changed, and you get one thing to try this week.

How to Reject Someone Nicely (and Mean It)

A chat for working out how to reject someone nicely when you keep putting it off. Tell it who this person is, how they asked, and what you are worried will happen, and get a few kind messages that leave no opening, a line for when they push back, and what not to say. No sign-up.

How to Respond to a Breakup Text

A chat for the minutes after a breakup text arrives and you have no idea how to respond. Paste what they sent and say what you want from your reply, and get three replies you are unlikely to regret, what not to send tonight, and a plan for the next 24 hours. No sign-up.

How to Respond to a Narcissist

Paste what they said. You get the part that actually needs answering separated from the part designed to pull you in, a reply that hands them nothing, and a heads-up on what comes back.

What to Say Back to a Hostile Co-Parent

A chat, not a form. Paste the message your ex sent about the kids, say what actually has to be decided, and you get a reply that is short, factual, and hard to use against you. Free, no sign-up.

How to Respond to an Apology You're Not Sure About

A chat for how to respond to an apology that is sitting unanswered on your phone. Paste what they said, tell it what it was for and how you actually feel, and get three replies you could send, what to ask for instead of more words, and the line to avoid. No sign-up.

How to Respond to Gaslighting

Say what happened and what they say happened. You get what is actually established separated from what is being suggested to you, and things to say that do not turn into an argument about your own memory.

How to Respond to 'I Miss You', Even From an Ex

A chat for when you do not know how to respond to 'I miss you'. Say who sent it and what you feel when you read it, and get three replies, from saying it back to a kind no. If it is from an ex, it helps you hold your line. No sign-up.

How to Say No Politely (Without Over-Explaining)

A chat for how to say no politely when you have already decided and cannot get the word out. Tell it what you were asked, who asked, and what you are afraid will happen, and get three ways to say it, a line for the second ask, and the excuse to leave out. No sign-up.

How to Stop Being Jealous in a Relationship

Two very different people search this, and advice that assumes either one is wrong half the time. This sorts what you saw from what you concluded before it suggests anything.

How to Stop Overthinking in a Relationship

Not a list of habits. Tell it the specific thing you are going round on, and it separates what actually happened from what you have added, then gives you one thing to do in the next ten minutes.

How to Tell Someone You Like Them

The wording depends on what you would lose. Tell it who they are to you and how you usually talk, and you get something you could say out loud, plus what to do with each answer.

How to Tell Someone You Love Them

How to tell someone you love them is rarely about the words, which are short. It is about the moment and the answer. Tell it how long you have been together and how you usually talk, and get three ways to say it, plus what to do with each reply you might get. No sign-up.

How to Tell Your Spouse You Want a Divorce

A chat for working out how to tell your spouse you want a divorce, after the decision rather than before it. Tell it whether the decision is final, whether you have kids, and how you expect your spouse to react, and get the opening sentences, answers to the questions that come next, and what to leave out. No sign-up.

How to Write a Love Letter That Sounds Like You

A chat, not a template, for anyone stuck on how to write a love letter. Tell it who it is for, how long you have been together and one moment you keep coming back to, and get a full letter in your voice, a card-length version, and the lines to cut. No sign-up.

I Miss You Texts That Don't Sound Copied

I miss you texts written from what you actually miss. Tell it who you miss and why you are apart: distance, a busy season, the week after a visit. Get four texts from light to deep, a long-distance letter, and a version that asks nothing of them. No sign-up.

Write a Letter to Your Best Friend

A chat for a letter to your best friend that only they could have received. Tell it how long you have been friends, one moment that defined it, and the occasion, and get a full letter, a long text paragraph and a short note in your words. No sign-up.

Write a Letter to Your Mom or Dad

A chat, not a template, for a letter to your mom or dad. Tell it the occasion, one or two things you remember, and what you have never actually said, and get the letter in your words, a short version for a card, and the line to leave out. No sign-up.

Write a Letter to Someone You Lost

Tell it who they were to you and what you never got to say, and it writes the letter back in your words. No account, no send button, nothing stored.

Love Messages for Her or Him That Say Something Specific

Love messages for her or him, written from your story instead of a list of two hundred lines. Tell it what you love about them, one recent moment and where the message is going, and get three messages in your voice plus one for a random Tuesday. No sign-up.

Love Paragraphs for Her or Him, Built From Your Own Story

Love paragraphs for her or him, written from your own story rather than copied from a list. Tell it how they make you feel, a moment that stuck and what is going on between you now, and get a long paragraph in your voice, a deeper version and a short one. No sign-up.

No Contact Plan Builder

Name the hours you are most likely to text them, and get one if-then rule for each. Ends in a dated card you can screenshot. No sign-up, nothing stored.

What to Say When a Pet Dies

Get a message you can actually send to someone whose dog or cat just died: one that uses the animal's name, treats the loss as real, and leaves out the lines that make people feel worse.

150 Questions to Ask Your Partner

Six sets, from Tuesday-night light to the ones couples put off for years. Deal them one at a time, or read all 150 below. No sign-up, nothing stored.

Relationship Check-In Questions, and How to Run One

Check-ins fail on structure, not on questions. Tell it whether this would be your first one, what is on your mind, and how much time you have, and you get a 15 to 20 minute agenda with the questions worded for your situation. No sign-up.

Self-Esteem Check-In

Eight statements, one read on three sides of self-esteem: your self-talk, how you act with people, and what you do with mistakes. No score, no diagnosis, no sign-up.

Should I Send This Text?

A chat for the moment you are holding an unsent message. Paste the draft and say who it is for, and you get what it is really asking, the replies most likely to come back, and a shorter version. No sign-up.

Pressure-Test Your Decision to Stay or Leave

A chat that argues with you on purpose. Give it your strongest case for leaving and for staying, and it pushes on both instead of agreeing with whichever you wrote better. No sign-up.

120 Things to Say to Your Partner

Sorted by the moment you are in, not by how sweet they sound. Pick one, add the one detail that makes it yours, send it. No sign-up, nothing stored.

Unsent Letter to Your Ex

Five prompts, revealed one at a time, that turn the letter in your head into one you have actually written. No send button, no account, nothing stored.

Vent to an AI

Need to vent and there is nobody to call, or nobody you want to tell? Type it here. You are talking to an AI listener, not a person, so it will not interrupt, defend anyone in the story, get tired of you, or turn it into advice you did not ask for. It says back what it heard. Free, no sign-up.

What Did They Actually Mean By That?

A chat for one sentence you cannot stop re-reading. Paste their exact words and what was happening around them, and get what the message says separated from what you are filling in. No sign-up.

What Leaving Would Actually Take

Four short lists: money, a place, the shared things, and people. Mark each item sorted or not. You get the itemized page, a count of what is still open, and the two items holding the rest up.

What to Say When They Are Struggling

A chat, not a list. Tell the coach who this person is to you, what they are going through, and what you already said that landed wrong. You get a read on the line you already used, three things you could say, two to skip, and one thing to offer that is not advice.

What to Say to Someone Who Is Grieving

Get sentences that fit this person and this week, not a list of things people say at funerals. Describe who they lost and the moment you are stuck on, and the chat works through it with you.

What to Text Your Ex (and Whether to Send It)

Not sure what to text your ex? This chat starts with why you are texting them. Say the reason, how it ended and how long ago, and get three versions from cool to warm, the replies you are most likely to get, including none, and what not to send. No sign-up.

Why Do We Keep Having the Same Fight?

A chat for the argument that keeps coming back. Walk through the last three times it ran, endings included, and get the loop named plus the thing underneath it that never gets said. No sign-up.

Words of Affirmation Examples, Written for Your Partner

Words of affirmation examples are easy to find. Ones that fit your partner are not. Tell it what they did lately, what they doubt about themselves and what you think they need to hear, and get ten affirmations about this specific person. No sign-up.

Words of Encouragement for Him When He Is Struggling

Words of encouragement for him that fit what he is actually going through, for when your usual lines are not landing. Tell the chat what he is up against and what usually helps him, and get three texts, one longer message, one thing to do instead of saying, and what to leave out. No sign-up.

Would You Rather Questions for Couples

A round built for your pair rather than for a general audience. Tell it how long you two have been together, where you will be playing, and how deep you want it, and you get about ten questions ordered from easy to real, plus the one rule that makes the game work.

Quizzes & Assessments

60 free quizzes. Instant results, no sign-up required. See all →

Attachment Style Quiz

Find your attachment pattern in 3 minutes.