About Quietude
Quietude (hfftnf.com) is a small set of free tools that turn "work it out by hand again, then go looking it up again" into "fill in a few boxes, press one button". The site currently holds 35 tools. The site is about: Anxiety tools that fit in your hand, not in a 1,200-word article. Everything runs in your browser: no sign-up, no login, nothing you type is uploaded.
Who it is for
Three groups, mostly. First, people who already have the numbers and simply do not want to re-key them into a calculator every time - someone drafting a budget, or an operator who needs a rough figure to align with a colleague in the next ten minutes. Second, people preparing for an exam, an interview, an application, or a document they have to submit, who want a way to test "what if I change this number". Third, teachers, coaches, and leads who need to explain a rule of thumb rather than hand over an answer.
Whatever group you are in, the position of this site is the same: it puts the reasoning in front of you instead of making the decision for you.What a tool returns is a reference value computed from the inputs you supplied. Before you act on it, you still check it against the source material, the situation on the ground, or the official guidance.
How the tools are built
Every tool has an explicit, reproducible method: what goes in, what formula is applied, what comes out. The logic is not hidden - the full calculation is visible in the page source. That buys two things. The result can be checked by somebody else, and if you think a number is wrong you can follow the formula to the step whose assumption does not hold, instead of choosing between trusting it and not trusting it.
Because all of it runs locally, the amounts, durations and ratios you type never leave the device. That matters most for the inputs that describe your own situation.
How the content is held to a standard
Every page has a floor it has to clear: enough body copy that it is not just a form with a button; at least four questions answered, with the three things that actually decide whether a tool is used well written down - how to use it, where people go wrong, and when it does not apply. Where a page states a specific number, a price, a fee or a rule, it says "check the official source" and gives you a route to check it yourself, rather than inventing a number that looks plausible.
Instructions, the verdict labels and the computed result are kept separate. Instructions tell you how to use the tool, the labels qualify what the number means, and the result is the number. Mixing those three is how a conclusion drawn under one set of conditions quietly turns into a general rule, and it is a mistake we keep going back and fixing.
What this site does not do
It does not give medical diagnoses, medication doses, legal opinions or investment advice. The tools help you frame a question better or get the arithmetic right; the conclusion still comes from a qualified professional or from the official source. For outdoor, diving, wildlife, protected-area and border situations, the site provides safety checklists and official contacts only - it does not provide decompression tables, does not certify any depth or weather as safe, and does not explain how to work around regulations.
What changes over time
Tool pages get reviewed: does the logic still hold, is the reference data still current, are the stated limits still true. When the premises of a tool change, the wording on the page changes too, rather than leaving a stale conclusion in place. If a page does not match what you are seeing in practice, the contact details in the footer are the way to tell us.
What is on the site
- Affirmation Customiser - Honest self-talk, not
- Anxiety Type Identifier - Ten branching questions that help identify which anxiety pattern you most resemble (generalised, social, panic
- Avoidance Cost Counter - Put numbers on what you avoid. See what the cost looks like in minutes, hours, and missed things per week/mont
- Belly Breathing Trainer - A gentle trainer for diaphragmatic (belly) breathing. Longer exhale than inhale. Animated torso so you can see
- Body Scan Guide - A head-to-toe attention tour with a body outline that fills region by region. 3, 8, or 14 minute presets. Tap
- Boundary Builder - A guided worksheet for stating a clear boundary, with three example scripts at soft, medium, and direct assert
- Box Breathing Visualizer - A square that breathes with you. Choose 4-4-4-4 box breathing, 4-7-8 calming breath, or set your own pace. Run
- Bravery Ladder Builder - Build a personalised exposure ladder of avoided situations, ranked by difficulty (0–10), and tick them off ove
- Burnout Self-Assessment - A 12-question burnout assessment across energy, connection, and efficacy axes. Radar chart, overall band, and
- Caffeine Half-Life Plotter - Plot how much caffeine is actually in your bloodstream hour by hour. Pick your drink, your metabolism, your be
- Calm-Down Randomiser - 60 small calm-down actions across 6 categories. Tap once, get 3-5 picks ordered from quickest to longest. Star
- Catastrophe Scale - Rate a worry on three 0-10 sliders: worst, best, and most likely. See the catastrophising gap visually, with a
- Cognitive Distortion Spotter - Paste an anxious thought and the tool flags which of 12 cognitive distortions it matches, with explanations an
- Comfort-Zone Exit Planner - Name the thing you want to try. Get a concrete 4-step first move that doesn't require you to 'just do it'. Pre
- Conversation Prep Sheet - Prep for a hard conversation. Get an opener, three key points, anticipated responses with replies, an exit lin
- GAD-7 Anxiety Screener - The seven questions clinicians use to screen for generalised anxiety. Score, interpret, and decide what to do
- Greyscreen Timer - Pick a greyscale window. Get the iOS / Android steps, a countdown, and a short list of what to do during. Base
- 5-4-3-2-1 Grounding - Classic 5-4-3-2-1 sensory grounding with an editable list per step. Save your grounding session to localStorag
- Habit Streak Tracker - A non-guilt streak tracker for one habit. Tracks current streak, longest streak, last 30 days. Includes a week
- HRV & Stress Estimator - Age and resting heart rate give a rough population estimate of HRV and sympathetic/parasympathetic balance. Wi
- Magnesium Dosage Helper - Goal-based magnesium recommendation: form, dose, timing, and food sources. With explicit warnings on oxide and
- Daily Anxiety Logger - Log your anxiety level, the trigger word, and what you did. See 7 and 30-day trends, top triggers, and a weekl
- Panic First-Aid Card - A printable single-page card for panic moments. 4-7-8 breathing reminder, 5-4-3-2-1 grounding, self-talk scrip
- Progressive Muscle Relaxation Guide - Tense and release 16 muscle groups from feet to head. On-screen body map highlights the current group. Short 4
- Reframe Card Builder - Turn an anxious thought and a balanced alternative into a printable card you can carry. Three reframe prompts
- Self-Compassion Break - The three-step self-compassion break developed by Kristin Neff: mindfulness, common humanity, self-kindness. P
- Sleep Debt Calculator - Type your last 7 nights of sleep and see your real debt. NSF age-based targets, per-night breakdown, and a rec
- Social Battery Estimator - Estimate how much a planned social event will drain you, get a personalised recharge protocol, then mark what
- Calm Sound Mixer - A four-channel ambient sound mixer for focus, anxiety, or sleep. Built with Web Audio API — runs offline once
- Thought Record Worksheet - A six-box CBT thought record that auto-saves to your browser. Identify a hot thought, weigh the evidence, writ
- Time Perception Converter - How long something actually feels, given the actual duration and how anxious you are. With a re-anchor exercis
- Trigger Map - Build a visual map of your anxiety triggers: body sensations, thoughts, behaviours, and what helped. Exports a
- WOOP / Mental Contrasting - Gabriele Oettingen's WOOP method — Wish, Outcome, Obstacle, Plan — in your browser. Mental contrasting makes w
- Worry-Time Scheduler - Schedule a daily 15-minute worry window. Park worries outside it. At worry-time, see them in one place. Track
- Worry Tree Visualiser - A branching decision tree for worries: solvable, hypothetical, or not sure. Suggests a next step or a 5-minute
Questions
Do the tools need an account or a payment?
No. Every tool on Quietude is free, needs no account, and works before you type anything personal. The numbers you enter are used by the calculation on the current page and are gone when you reload.
Can I treat the output as a final answer?
Not on its own. A tool returns a magnitude under the conditions you typed in. It does not include what it costs to act, what might change while you act, or how the other side behaves. Before spending money, signing, or promising something to a third party, check the result against the source material and the official position.
What is the most reliable way to use these tools?
Follow the order given in the usage section: get your figures onto the same basis first, fill in one field at a time, then calculate. Checking that every unit matches the thing you are actually measuring catches more wrong answers than any other habit, and it takes about ten seconds.
My number does not match what I expected. What should I check?
Three things: that the units agree, that you have not left an optional field blank and accepted its default, and that you recalculated after editing an input. If all three are fine, the likely explanation is that your basis differs from the one the tool assumes - the limitations section on each tool page says what it covers.
Will the pages stay available?
We try to keep them, but the premises of a tool, the reference data and the outside world all move. Pages get reviewed and corrected as that happens. If you need to keep a result long term, take a screenshot and record the inputs you used.