The 10 Pillars Test vs CoffeeMeter

**10 Pillars of Wellbeing — Daily Check-In** Your mental health isn't one thing — it's ten. Rate yourself honestly across all ten pillars each day, spot the gaps, and take back control of your wellbeing. Built by a suicide prevention specialist who has delivered this framework to over 2,000 young people across UK schools, universities and elite sports academies. The 10 Pillars of Wellbeing is a practical, evidence-based daily check-in app developed from the Primal Grace framework — Strength Through Vulnerability. Instead of tracking a single mood score, it breaks your wellbeing into ten actionable areas so you can see exactly where you're thriving and where you need support. THE 10 PILLARS Sleep — Are you getting 8–10 hours of quality rest? Sunlight — Did you spend at least 30 minutes in natural light today? Movement — Have you found your balance of cardio and strength training? Mindfulness — Did you create a buffer between the world and how you feel? Diet — Are you eating in a balanced way with 5–8 fruits and veg a day? Relationships — Have you spent quality time with people who matter? Nature — Did you get outside into the sea, forest, hills or fields? Crying/Anger — Have you made space for your emotions when needed? Processing — Have you talked to someone, reflected or listened to yourself with empathy? Joy — Did you do something that inspires, restores or teaches you? HOW IT WORKS Each day, rate each pillar from 0–10 based on your last 24–48 hours. The score reflects quality and consistency, not raw quantity. The app uses simple "I statements" to guide your self-assessment — like "I spent at least 30 mins out in the sunshine today" or "I was able to enjoy something that inspires me or teaches me something meaningful." FEATURES - Daily check-in across all 10 pillars with an intuitive scroll-wheel interface - Dashboard showing your pillar averages at a glance - 7-day trend graph tracking your overall wellbeing score over time - Streak tracking to build consistency - Top Pillar insights — see which areas are strongest and where to focus next - Daily reminders so you never miss a check-in - Backfill past days if you forget - Multiple colour themes to make the app yours - Info buttons on every pillar explaining the science behind it - Clean, distraction-free design — no ads, no social feeds, just you and your wellbeing WHY THIS APP EXISTS Suicide is the biggest killer of young people under 35 in the UK. The 10 Pillars of Wellbeing was created by Jamie Karl Coupe — a Suicide Prevention and Masculine Mental Health Specialist — as a practical daily toolkit that young people can actually use. It's not about crisis intervention. It's about prevention. It's about giving you ten simple, evidence-based habits to protect your mental health every single day. This framework has been delivered in keynote talks and workshops at leading UK schools, universities, Premier League and Premiership rugby academies — including work with Liverpool FC Academy, Exeter Chiefs and England Rugby Schools. The feedback from students, staff and safeguarding leads is consistent: this work doesn't just resonate — it saves lives. The app puts that same framework in your pocket. WHO IT'S FOR Whether you're a student, athlete, parent, teacher or anyone who wants a simple daily practice to stay on top of your mental health — this app is for you. No jargon. No lengthy journals. Just ten honest questions, every day. Brought to you by Primal Grace. www.primalgrace.info

This app helps you use coffee as fuel and prevent it from costing you sleep. Tap one button to log an espresso, matcha, energy drink, or even a Coca-Cola. A real bi-exponential pharmacokinetics model projects how much caffeine you'll likely still have in your bloodstream when you want to be asleep. WORK WITH YOUR NATURAL CORTISOL CoffeeMeter shows your cortisol awakening response, the natural alertness curve that peaks in the first hour after waking. Drinking coffee inside that window can blunt how strongly caffeine hits. CoffeeMeter highlights the window where your first cup tends to land hardest (typically 1.5 to 3.5 hours after wake). SIMULATE BEFORE YOU SIP Thinking about a 4 pm espresso? CoffeeMeter lets you test combinations without committing. See how that hypothetical second coffee changes your bedtime number, then decide. BUILD YOUR HEALTH STORY Every cup syncs to Apple Health. Your data is yours, exportable as CSV any time, ready to share with your doctor or AI assistant. WHAT IS INSIDE - Real-time caffeine gauge with rising indicator - 24-hour rolling caffeine curve with bedtime marker - Sleep-impact projection at your set bedtime - Cortisol-based optimal coffee window - 10 drink types: espresso, big coffee, green tea, matcha, black tea, mate, energy drink, Coca-Cola, chocolate, decaf - What-if simulation for combined doses - Apple Health sync (caffeine intake) - Edit history, adjust bedtime, fine-tune your half-life COFFEEMETER PRO unlocks unlimited logging, unlimited simulations, and CSV export for AI assistants and your own analysis. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/