THE EVERYDAY TOOLKIT
Small tools.
Better days.
Free habit and wellness calculators, timers, and planners. A little help to find your focus, feel your best, and get started.
ways to take
a small step forward.
Productivity22
Focus, planning, goals, and getting things done.
Pomodoro Timer
Classic 25/5 focus cycles with daily-count tracking.
2-Minute Rule Timer
GTD + Atomic Habits 2-minute countdown.
SMART Goals Generator
Turn vague intentions into specific, measurable, dated goals + a supporting habit.
Habit Myth Buster Quiz
10 widely-believed productivity and habit claims — each with the research that disproves it.
Break a Habit Timeline
Estimate the days to break a habit, with a week-by-week plan.
Habit Stacking Builder
Chain new habits onto existing ones with the After-I-X-I-will-Y formula.
Dopamine Detox Planner
Cut high-stimulation inputs and get a time-blocked detox plan.
Savings Goal Calculator
How much to save per day, week & month to hit a goal by your date.
Reading Speed Test
Read a passage, get your words-per-minute and books-per-year payoff.
Debt Snowball Calculator
See your payoff order, debt-free date, and interest cost vs the avalanche method.
Reading Time Calculator
How long to read any book — from words or pages, at your reading speed.
Typing Speed Test
Measure your typing speed (WPM) and accuracy with a timed test.
Chore Chart Maker
Build a printable weekly chore chart — kids, teens, adults & family presets.
Printable Habit Tracker
Generate a free, custom printable habit tracker — weekly or monthly grid.
Eisenhower Matrix Maker
Sort tasks into urgent/important quadrants: do, schedule, delegate, delete.
Vision Board Ideas Generator
Spark vision-board ideas by life theme and build a printable board.
Bucket List Ideas Generator
Hundreds of bucket-list ideas across 9 themes — build and print your list.
Days Since & Days Until Calculator
Count days since a past date or until a future one — plus weeks, months and hours.
Decision Wheel
Spin a wheel of your own options and let it pick one for you.
Emergency Fund Calculator
See how big your emergency fund should be and how long it takes to build.
Speech Time Calculator
Convert words to minutes and back — speaking time for any script or word count.
50/30/20 Budget Calculator
Split take-home pay into 50% needs, 30% wants, 20% savings — and spot your gaps.
Fitness18
Training pace, body metrics, and workout calculators.
Steps Converter
Convert steps to miles, kilometres, and calories burned.
Plank Timer
30-day progressive challenge + free hold timer.
Heart Rate Zone Calculator
Karvonen + simple HRmax — find your 5 training zones.
Stretching Timer
Interval timer for the 8-stretch beginner routine.
One Rep Max Calculator
Estimate your 1RM (Epley + Brzycki) with a full %-of-1RM training chart.
TDEE Calculator
Your daily calorie needs (BMR + TDEE) via Mifflin–St Jeor.
Macro Calculator
Daily protein, carb & fat targets from your TDEE, goal & diet split.
Body Fat Calculator
Body fat % via the US Navy tape method, plus fat & lean mass.
Calories Burned Walking
Calories burned walking by minutes, steps or miles — from weight & pace (MET formula).
Protein Calculator
Daily protein in grams from your weight, goal, and training — with per-meal split.
VO2 Max Calculator
Estimate VO2 max via Cooper run test, resting HR, or activity level.
Running Calorie Calculator
Estimate calories burned running from weight, time, and pace (MET formula).
Wilks Calculator
Get your Wilks + DOTS scores from bodyweight and total, with strength context.
Running Pace Calculator
Pace, time or distance for 5K, 10K, half & marathon — with split predictions.
HIIT Timer
Configurable Tabata, EMOM and interval timer — work, rest, rounds, sets.
Waist to Height Ratio Calculator
Divide waist by height for your WHtR band and your half-your-height target.
Calories Burned Cycling Calculator
Estimate the calories burned on your ride from weight, time, and speed.
Calories Burned Swimming Calculator
Estimate calories burned swimming from weight, time, and stroke.
Sleep7
Bedtime, sleep-need, naps, and recovery.
Sleep Cycle Calculator
Find your ideal bedtime based on 90-min sleep cycles.
Sleep Debt Calculator
Add up 7 nights of sleep debt and get a simple payback plan.
Caffeine Half-Life Calculator
Caffeine left at bedtime and your sleep-safe cutoff (5.7h decay).
Chronotype Quiz
8-question quiz: lark, owl, or in between — plus your deep-work window.
Jet Lag Calculator
Estimate recovery days and get a day-by-day light and sleep plan for your trip.
Nap Calculator
Best nap length + exact wake-up time, and the latest you can safely nap.
Sleep Need Calculator
How much sleep you actually need by age, plus deep & REM stage targets.
Wellness6
Nutrition, fasting, hydration, and mindful drinking.
Daily Water Intake Calculator
How much water you need per day — based on body weight, activity, and climate.
Sobriety Calculator
Count sober days plus money & calories saved since you quit.
Screen Time Calculator
How many years of your life your phone will take — and what that time could hold.
Intermittent Fasting Timer
16:8, 18:6, 20:4 & OMAD — a live fasting timer with fat-burning and autophagy stages.
Burnout Quiz
A 15-question self-check for exhaustion, cynicism and reduced efficacy.
Blood Alcohol Calculator
Estimate your BAC with the Widmark formula — never a green light to drive.
Mindfulness4
Breathing, meditation, reflection, and balance.
Breathing Timer
Box, 4-7-8, equal, coherent, Wim Hof — guided breathing in one timer.
Meditation Timer
Distraction-free timer with warm-up, interval bells & soft chime.
Journal Prompt Generator
150 original prompts across 6 categories — shuffle, copy, and start writing.
Wheel of Life Assessment
Rate 8 life areas 1–10 and see your balance on a live wheel.
THE NEXT SMALL STEP
Make it part of your day.
These tools help you measure or pace a behavior. HabitBox helps you keep showing up — with one-tap check-ins and a streak you can see grow. On iOS and Android, free to start with optional Plus.
Meet your new habit tracker