Twelve weeks of getting yourself in order.
A long, honest questionnaire — then a plan built from what you actually said. Four phases, daily tasks sized to the time you really have, and a written record of what changes.
It is free. There is no account, no email, and nothing you write ever leaves your phone.
About 15 minutes. You can stop and come back.
How it works
- The questionnaire Up to 86 questions. Sections that do not apply to you are skipped. It scores ten things — steadiness, self-worth, communication, ownership, follow-through, energy, direction, connection, presence and partnership.
- Your reading Two keystones: the things holding the rest back. One strength worth leaning on. And, if it applies, how you are with closeness — the two dials adult attachment research actually measures.
- The plan Twelve weeks in four phases. Stabilise, look straight at it, show up, make it yours. Each with its own focus and milestones.
- Daily tasks A handful each day — one habit that repeats, plus drills, written work and things pointed at actual people. Ten minutes a day is a real option, not a token one.
- Then you find out Streaks, mood, a journal, and a re-score at the end of each phase so you can see what moved rather than guess.
What makes it different
It tells you when not to trust it.
Every one of these apps hands you a confident number. This one checks whether your answers hold together first — whether you used the whole scale, whether answers within one area agree, whether you agreed with a statement and its opposite. When they do not, it says so instead of printing a score over noise.
- Free, with no catch. No trial, no upgrade, no premium tier.
- No account. Nothing to sign up for. No email address.
- Nothing leaves your phone. Your answers and your journal are stored on your device and nowhere else — not on a server, because there isn't one.
- No app store. One link, added to your home screen. Works offline.
Install it
It lives on your home screen.
Open mendday.com in Safari on iPhone, tap Share, then Add to Home Screen. On Android, Chrome offers to install it.
You get an icon, it opens without a browser bar, and it works with no signal. Do the questionnaire inside the installed app rather than a browser tab — that is where your answers are kept.
What this is not
This is a structured self-directed programme, not therapy, and not a substitute for it. It is built on published research on habits, emotion regulation, couples and families — but a plan you follow alone can only ever do the half that is yours.
Where there is fear, coercion, control or violence in a relationship, ordinary couples advice does not apply and some of it makes things worse. That needs a professional service, not a task list.
If you are in crisis, or what you are carrying is heavier than a daily plan, please talk to someone. In the UK: Samaritans on 116 123, any time, free. National Domestic Abuse Helpline on 0808 2000 247.