Free tools
Quizzes & calculators
Five short tools built around the same premise as the rest of the site: the day is one system, and most people are trying to fix the wrong hour of it.
Which Hour of Your Day Is Costing You?
A 2-minute quiz that works out which of the four windows of your day — morning, day, evening or night — is doing the most damage, and what to change first.
Caffeine Cutoff Calculator
Work backward from your bedtime to the last hour you can safely have caffeine. Adjusts for how sensitive you are, because the famous "no coffee after 2pm" rule fits almost nobody.
Are You Actually Recovering?
Under-recovery does not announce itself. Ten yes/no signals, ordered from earliest to latest, that tell you whether your body is absorbing your training or quietly falling behind.
Can You Spot the Sleep Myth?
Eight claims about sleep. Some are true, some survive purely on repetition. Most people get two or three wrong — including a couple that get repeated by people who should know better.
Your Social Jet Lag Score
The gap between your weekday and weekend sleep is jet lag you give yourself every week. Four inputs, and you get the number of hours your body clock travels each weekend.