Quietude — Practical Anxiety Tools That Actually Fit Your Dayhttps://hfftnf.com/2026-10-28T14:42:58ZAbout Quietude · QuietudeAbout Quietude: why it exists, who it is for, how the content is kept to a standard and what it does not do.https://hfftnf.com/about.html2026-10-28T14:42:58ZDisclaimer · QuietudeThe limits of Quietude: what the content is for, where the professional boundaries sit and how far a computed result goes.https://hfftnf.com/disclaimer.html2026-10-28T14:42:58ZQuietude — Practical Anxiety Tools That Actually Fit Your DayA growing library of 35+ small, usable anxiety tools: breathing, CBT thought work, exposure ladders, sleep and caffeine maths, grounding scripts. Built for people who want to practise, not read another article.https://hfftnf.com/2026-10-28T14:42:58ZPrivacy Policy · QuietudeHow Quietude handles data: what is and is not collected, cookies, local storage and third-party resources.https://hfftnf.com/privacy.html2026-10-28T14:42:58ZAffirmation Customiser — Sentences you can actually believe — QuietudeHonest self-talk, not “I am fearless”. Generates three ground-truth affirmations plus a self-talk reframe. Explicit warning about mixed evidence.https://hfftnf.com/tools/affirmation-customizer.html2026-10-28T14:42:58ZAnxiety Type Identifier — Decision-tree pattern matcher with non-diagnostic disclaimer — QuietudeTen branching questions that help identify which anxiety pattern you most resemble (generalised, social, panic, performance, health, existential, separation, specific phobia), and which Quietude tools match.https://hfftnf.com/tools/anxiety-type-identifier.html2026-10-28T14:42:58ZAvoidance Cost Counter — What avoidance is costing you — QuietudePut numbers on what you avoid. See what the cost looks like in minutes, hours, and missed things per week/month/year — and what you could trade it for.https://hfftnf.com/tools/avoidance-cost.html2026-10-28T14:42:58ZBelly Breathing Trainer — diaphragmatic breathing visualizer — QuietudeA gentle trainer for diaphragmatic (belly) breathing. Longer exhale than inhale. Animated torso so you can see your belly move.https://hfftnf.com/tools/belly-breathing.html2026-10-28T14:42:58ZBody Scan Guide — head-to-toe attention tour, 3/8/14 min — QuietudeA head-to-toe attention tour with a body outline that fills region by region. 3, 8, or 14 minute presets. Tap any region to spend more time there.https://hfftnf.com/tools/body-scan.html2026-10-28T14:42:58ZBoundary Builder — a five-step worksheet with three assertiveness scripts — QuietudeA guided worksheet for stating a clear boundary, with three example scripts at soft, medium, and direct assertiveness. Exports as text.https://hfftnf.com/tools/boundary-builder.html2026-10-28T14:42:58ZBox Breathing Visualizer — paced 4-4-4-4 / 4-7-8 — QuietudeA square that breathes with you. Choose 4-4-4-4 box breathing, 4-7-8 calming breath, or set your own pace. Runs offline, no account.https://hfftnf.com/tools/box-breathing.html2026-10-28T14:42:58ZBravery Ladder Builder — Build your own exposure ladder — QuietudeBuild a personalised exposure ladder of avoided situations, ranked by difficulty (0–10), and tick them off over weeks. Auto-saves locally, suggests your next rung.https://hfftnf.com/tools/bravery-ladder.html2026-10-28T14:42:58ZBurnout Self-Assessment — Three-axis score with axis-specific advice — QuietudeA 12-question burnout assessment across energy, connection, and efficacy axes. Radar chart, overall band, and tailored recommendations per axis.https://hfftnf.com/tools/burnout-assessment.html2026-10-28T14:42:58ZCaffeine Half-Life Plotter — see what's in your blood at bedtime — QuietudePlot how much caffeine is actually in your bloodstream hour by hour. Pick your drink, your metabolism, your bedtime — see the real curve, not the brochure.https://hfftnf.com/tools/caffeine-half-life.html2026-10-28T14:42:58ZCalm-Down Randomiser — 60 small actions, 3-5 picks ordered by time — Quietude60 small calm-down actions across 6 categories. Tap once, get 3-5 picks ordered from quickest to longest. Star favourites, mark actions as tried, filter by category.https://hfftnf.com/tools/calm-down-randomizer.html2026-10-28T14:42:58ZCatastrophe Scale — visualise the gap between worst and most likely — QuietudeRate a worry on three 0-10 sliders: worst, best, and most likely. See the catastrophising gap visually, with a guided reframe when it\'s large.https://hfftnf.com/tools/catastrophe-scale.html2026-10-28T14:42:58ZCognitive Distortion Spotter — pattern-match your worry against 12 thinking traps — QuietudePaste an anxious thought and the tool flags which of 12 cognitive distortions it matches, with explanations and a reframe prompt. No data leaves your browser.https://hfftnf.com/tools/cognitive-distortion.html2026-10-28T14:42:58ZComfort-Zone Exit Planner — A 4-step first move — QuietudeName the thing you want to try. Get a concrete 4-step first move that doesn't require you to 'just do it'. Pre-filled examples by category.https://hfftnf.com/tools/comfort-zone-planner.html2026-10-28T14:42:58ZConversation Prep Sheet — Scripts for hard conversations — QuietudePrep for a hard conversation. Get an opener, three key points, anticipated responses with replies, an exit line, and a post-conversation self-care reminder. Two modes: matter-of-fact and important-to-me.https://hfftnf.com/tools/conversation-prep.html2026-10-28T14:42:58ZGAD-7 Screener — Anxiety self-check with plain-language interpretation — QuietudeThe seven questions clinicians use to screen for generalised anxiety. Score, interpret, and decide what to do next.https://hfftnf.com/tools/gad7.html2026-10-28T14:42:58ZGreyscreen Timer — colour your phone off, for a chosen window — QuietudePick a greyscale window. Get the iOS / Android steps, a countdown, and a short list of what to do during. Based on research linking colour to compulsive phone-checking.https://hfftnf.com/tools/grayscale-timer.html2026-10-28T14:42:58Z5-4-3-2-1 Grounding — sensory worksheet that saves sessions — QuietudeClassic 5-4-3-2-1 sensory grounding with an editable list per step. Save your grounding session to localStorage, export as text or markdown.https://hfftnf.com/tools/grounding-54321.html2026-10-28T14:42:58ZHabit Streak Tracker — A calm streak board, not a guilt calendar — QuietudeA non-guilt streak tracker for one habit. Tracks current streak, longest streak, last 30 days. Includes a weekly reflection prompt and CSV export.https://hfftnf.com/tools/habit-streak.html2026-10-28T14:42:58ZHRV & Stress Estimator — a population estimate, not a measurement — QuietudeAge and resting heart rate give a rough population estimate of HRV and sympathetic/parasympathetic balance. With what actually moves the number.https://hfftnf.com/tools/hrv-estimator.html2026-10-28T14:42:58ZMagnesium Dosage Helper — pick a form, get a starting dose — QuietudeGoal-based magnesium recommendation: form, dose, timing, and food sources. With explicit warnings on oxide and drug interactions.https://hfftnf.com/tools/magnesium-dosage.html2026-10-28T14:42:58ZDaily Anxiety Logger — Mood tracker with trends and trigger patterns — QuietudeLog your anxiety level, the trigger word, and what you did. See 7 and 30-day trends, top triggers, and a weekly summary, all in your browser.https://hfftnf.com/tools/mood-logger.html2026-10-28T14:42:58ZPanic First-Aid Card — printable, customisable, copy-to-clipboard — QuietudeA printable single-page card for panic moments. 4-7-8 breathing reminder, 5-4-3-2-1 grounding, self-talk script, customisable emergency contact. Print or copy.https://hfftnf.com/tools/panic-first-aid.html2026-10-28T14:42:58ZProgressive Muscle Relaxation Guide — 16 muscle groups with body map — QuietudeTense and release 16 muscle groups from feet to head. On-screen body map highlights the current group. Short 4-group version available for sleep or quick resets.https://hfftnf.com/tools/pmr-guide.html2026-10-28T14:42:58ZReframe Card Builder — printable old-thought vs balanced-thought card — QuietudeTurn an anxious thought and a balanced alternative into a printable card you can carry. Three reframe prompts included; saves to your browser.https://hfftnf.com/tools/reframe-card.html2026-10-28T14:42:58ZSelf-Compassion Break — Kristin Neff's three-step practice with timer and animation — QuietudeThe three-step self-compassion break developed by Kristin Neff: mindfulness, common humanity, self-kindness. Paced with a timer, three sentence options per step, optional hands-on-heart cue.https://hfftnf.com/tools/self-compassion.html2026-10-28T14:42:58ZSleep Debt Calculator — 7-night audit with honest recovery plan — QuietudeType your last 7 nights of sleep and see your real debt. NSF age-based targets, per-night breakdown, and a recovery plan that doesn't oversell quick fixes.https://hfftnf.com/tools/sleep-debt.html2026-10-28T14:42:58ZSocial Battery Estimator — Predict event drain, mark what actually happened, learn your patterns — QuietudeEstimate how much a planned social event will drain you, get a personalised recharge protocol, then mark what actually happened. Tracks predicted vs actual over time.https://hfftnf.com/tools/social-battery.html2026-10-28T14:42:58ZCalm Sound Mixer — rain, brown noise, slow waves, low hum — QuietudeA four-channel ambient sound mixer for focus, anxiety, or sleep. Built with Web Audio API — runs offline once loaded.https://hfftnf.com/tools/sound-mixer.html2026-10-28T14:42:58ZThought Record Worksheet — CBT thought diary that saves locally — QuietudeA six-box CBT thought record that auto-saves to your browser. Identify a hot thought, weigh the evidence, write a more balanced version.https://hfftnf.com/tools/thought-record.html2026-10-28T14:42:58ZTime Perception Converter — what 5 minutes feels like at anxiety 8 — QuietudeHow long something actually feels, given the actual duration and how anxious you are. With a re-anchor exercise and an honest disclaimer about model uncertainty.https://hfftnf.com/tools/time-perception.html2026-10-28T14:42:58ZTrigger Map — visual network of triggers, body, thoughts, and what helped — QuietudeBuild a visual map of your anxiety triggers: body sensations, thoughts, behaviours, and what helped. Exports as markdown; saves locally.https://hfftnf.com/tools/trigger-map.html2026-10-28T14:42:58ZWOOP / Mental Contrasting — Wish, Outcome, Obstacle, Plan — QuietudeGabriele Oettingen's WOOP method — Wish, Outcome, Obstacle, Plan — in your browser. Mental contrasting makes wishes into action by pairing them with obstacles and plans.https://hfftnf.com/tools/woop.html2026-10-28T14:42:58ZWorry-Time Scheduler — Postpone worries to a daily 15-minute window — QuietudeSchedule a daily 15-minute worry window. Park worries outside it. At worry-time, see them in one place. Track how often they resolved on their own.https://hfftnf.com/tools/worry-time.html2026-10-28T14:42:58ZWorry Tree Visualiser — solvable vs. hypothetical worry, branched — QuietudeA branching decision tree for worries: solvable, hypothetical, or not sure. Suggests a next step or a 5-minute letting-go exercise. Saves to localStorage.https://hfftnf.com/tools/worry-tree.html2026-10-28T14:42:58Z