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, and nothing you write ever leaves your phone.
About 15 minutes. You can stop and come back.
How it works
Up to 86 questions. Sections that do not apply to you are skipped. It scores ten things, and it takes about fifteen minutes.
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.
Twelve weeks in four phases. Stabilise, look straight at it, show up, make it yours. Each with its own focus and milestones.
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.
Streaks, mood, a journal, and a re-score at the end of each phase, so you can see what actually moved rather than guess. The whole record stays on your phone — there is nowhere else for it to go.
The ten it scores
What makes it different
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.
No trial, no upgrade, no premium tier. Free now and free later.
No email address, no password, no profile. You open it and start.
Your answers and your journal are stored on your device and nowhere else — not on a server, because there isn't one.
One link, added to your home screen. It opens and works with no signal.
Install it
Open mendday.com in Safari, tap Share, then Add to Home Screen. You get an icon and no browser bar.
Accept the prompt, or use the menu's Install app. Same icon, same offline behaviour.
Not in a browser tab — the installed app is where your answers are kept, and a tab you close later is a different box.
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.