One private page for your whole life.

Goals, day counters for the things you've quit, a planner, a place for your support team, and gentle self-care tools, all in one file you download. Free. No account. Your data never leaves your device.

Download free (one file)Try it in your browser

Works offline in any modern browser on Windows, Mac, Linux, iPhone and Android. For adults 18+. No ads, no tracking, nothing to install.

Everything in one place

Build it in 2 minutes

Answer 8 questions and your dashboard fills itself in with goals, milestones, counters and a starter week.

Goals with milestones

Break big goals into steps and watch the progress bar move.

Counters and streaks

Days since you quit, streaks you're building, countdowns to events. Money not spent, best streak, shame-free restarts.

My support team

Keep your own counselor's phone, video-visit link and next appointment in one place, plus links to find affordable help.

Self-care tools

5-4-3-2-1 grounding, a breathing timer, mood check-ins, journaling prompts, gratitude and wins logs.

Planner and links

Week and month planner, plus one-click links to your socials, inboxes and favorite tools.

Make it yours

Rename, reorder or hide any section. Five themes, any accent color, bigger text.

Optional AI coach

Off by default. Works only if you paste your own key. We never bundle a key or see your messages.

Private by design

Your data stays yours

Everything is stored in your own browser. There is no account and no server holding your data. Back it up or erase it any time.

Locked down

The file can only reach the network if you turn on the AI coach, and then only api.anthropic.com, using your own key.

Open to inspect

It's one readable HTML file. No trackers, no ads, no hidden calls. Read our privacy policy.

How it works

  1. Download the file and open it. (Tip: bookmark it or add it to your home screen.)
  2. Confirm you're 18 or older and answer the 8 questions.
  3. Use it daily. Press Download backup now and then, because your data lives in your browser.

File fingerprint (SHA-256) so you can verify your download: 4ee16f43a3d9e2583341eae0065605581f2c8287fb59fa84205cc020a3eb51ff

If you're struggling, you're not alone

Free and confidential, 24/7 in the US: 988 Suicide & Crisis Lifeline (call or text 988) · SAMHSA National Helpline 1-800-662-4357 · Crisis Text Line: text HOME to 741741 · Quit tobacco: 1-800-QUIT-NOW · Emergency 911.

Questions

Is it really free?

Yes. The downloadable dashboard is free, with no account, no ads and no tracking.

Where is my data?

In your browser's local storage on your own device. If you clear browser data it is erased, so download a backup file regularly and keep it somewhere safe.

Is this medical advice or treatment?

No. Own My Days is a planning and tracking tool. It doesn't diagnose, treat or give medical advice, and it isn't therapy. Talk to a doctor or pharmacist before stopping a substance (stopping alcohol or benzodiazepines suddenly can be dangerous) or changing any medication or supplement.

Can I connect with my counselor?

You can save your own counselor's phone number, video-visit link and appointment times. The video button just opens the link your provider gave you. We don't host or record sessions.

How does the AI coach work?

It is optional and off by default. If you paste your own Anthropic API key, your messages go directly from your browser to Anthropic under your key and their terms. It is an AI, not a therapist, and it stops and shows crisis lines if you mention self-harm.

Who can use it?

Adults 18 and older only.