Tools & Resources
Practical guides, calculators, and checklists across all five pillars of wellbeing.
The 2-Minute Desk Reset
A guided, timed reset — six quick moves to undo hours at a desk. No equipment, no gym clothes, no excuses.
Start the ResetSleep Score Quiz
Seven quick questions to score your sleep habits — with tips matched to your weakest spots.
Get My ScoreFuel Check: Nutrition Quiz
A quick self-check on how your workday eating habits are fueling (or fighting) your energy.
Coming SoonTarget Heart Rate Calculator
Find your safe, effective exercise heart-rate zone based on your age and fitness level.
Coming SoonGuided Box Breathing
An animated breathing exercise you can follow along with — calm your nervous system in under two minutes.
Begin BreathingStress Self-Assessment
A short interactive self-assessment to recognize early warning signs before stress becomes burnout.
Check My StressCompassion Fatigue Guide
For public-facing roles: recognizing and addressing the specific toll of government service work.
Coming SoonBoundaries at Work Guide
Practical scripts and strategies for protecting your time and energy in a demanding role.
Coming SoonValues & Purpose Explorer
An interactive values-clarification exercise — pick what matters most in two rounds and get reflections tailored to your top 3, especially useful ahead of retirement or a career change.
Start ExploringFinding Purpose After Federal Service Guide
How to carry the meaning of public service into retirement — volunteering, mentoring, and second acts.
Coming Soon5-Minute Gratitude Journal
A guided daily journaling flow — three quick prompts backed by research on wellbeing. Entries stay private on your device.
Start WritingMicro-Break Reflection Guide
Short reflection and grounding practices that fit into a one-minute break between meetings.
Coming SoonTSP Growth Calculator
Estimate how your Thrift Savings Plan contributions — plus your FERS agency match — grow over time.
Run My NumbersRetirement Income Calculator
Model what your TSP savings could mean as monthly income in retirement, alongside your pension and Social Security.
See My IncomeFERS Pension Estimator
Understand how your FERS annuity is calculated and estimate your benefit.
Coming SoonRetirement Readiness Checklist
A step-by-step guide to preparing for retirement from federal or public service.
Coming SoonSocial Connection Self-Check
A short self-check on the strength of your support network, with practical steps to grow it.
Check My ConnectionsStaying Connected After Federal Service Guide
How to keep community and camaraderie after leaving the workforce — networks, groups, and routines that work.
Coming SoonWalking Meeting Guide
How to make walking meetings work — moving more while connecting with colleagues.
Coming SoonVolunteer Match Finder
Answer three quick questions and get matched with volunteer roles that fit your skills, schedule, and the people you want to help — from AmeriCorps Seniors to local options.
Find My MatchDon't See What You Need?
Let us know what resources would help you most, or schedule time with a Wellness Specialist.
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