After months of working on your alexithymia — do you actually know if anything has changed? Now you can answer that question with a number.
Questions adapted from the Toronto Alexithymia Scale (TAS-20) — the most widely used validated measure in clinical research · Built on research from 40+ clinical and community sources · Affects 1 in 10 people — most have never measured their progress
You've done the work. You've read the articles. Maybe you've been to therapy. But without a way to measure what's changing, it's impossible to know if any of it is actually working — and that uncertainty quietly erodes everything.
Every tool in the alexithymia space teaches you what emotions are. None of them tell you how far you've come in understanding your own. That gap is the whole problem.
If you don't know where you started, you can't know how far you've come. And if you can't see progress, you stop believing in it.
A simple tool that gives you a starting score, tracks your awareness every week, and shows you exactly how far you've come — in numbers you can actually see.
Know where you're starting from — not where you think you are
Watch your score shift week by week with visual proof
Track the emotion words you're actually claiming as your own
10 concrete checkpoints from first check-in to 90 days
One file. Opens in any browser. Works offline. Nothing to install.
Adapted from the Toronto Alexithymia Scale (TAS-20), the most widely-used validated measure in clinical alexithymia research. Takes 5 minutes. Gives you a score from 0–100 across three dimensions: identifying feelings, describing feelings, and externally-oriented thinking.
Start hereThree slider questions: How easy was it to notice something was happening? How well could you name it? How often did you communicate it to someone? Plus an optional free-text reflection field. Every check-in is logged and plotted on your chart.
Weekly habit120+ words across 8 categories — from Basic through to Subtle/Hard-to-name and Somatic clues. Tap a word when you've successfully identified that feeling in yourself, even once. Your vocabulary count is tracked on your dashboard and feeds into your milestone progress.
OngoingYour baseline score, your latest score, your total change, weeks tracked, and vocabulary count — all visible at a glance. A live Chart.js line graph shows your score over time against your baseline. A "what to do next" prompt keeps you moving.
Always liveFrom "Baseline taken" to "Score improved by 15+ points" — concrete achievements that unlock as you progress. First check-in, 10/25/50 words owned, 4/8/12 weeks tracked. Every milestone you unlock is proof that something is changing.
MotivationalThree things, then a weekly 2-minute habit.
20 questions, one at a time, with a progress bar. No right or wrong answers — just honest ones. Your score appears immediately with a breakdown by category.
Every week, three quick sliders. Rate how well you noticed, named, and communicated emotions. Add an optional note about one moment that stood out. Done.
When you successfully identify a feeling — even vaguely, even once — tap it in the vocabulary builder. Watch your count grow. This is the most underrated form of progress.
Come back to your dashboard whenever you want to see where you started, where you are now, and how far you've come. Take it to therapy. Share it with your partner. Finally have an answer to "am I getting better?"
Not on guesswork. Not on generic emotional wellness advice.
The baseline questions are adapted from the Toronto Alexithymia Scale — used in thousands of clinical studies since 1994 and validated across multiple populations.
Research shows alexithymia is not fixed — meaningful shifts in emotional awareness occur with consistent, structured practice over 6–12 weeks.
The single biggest predictor of sustained engagement is seeing progress. Without measurement, invisible results lead to dropout. This tool makes progress visible.
Track your progress for as long as you need — no monthly fee, no account, no data sent anywhere.
Delivered instantly as a single HTML file · Works in Chrome, Safari, Firefox, Edge
Take your baseline today. Check in every week. Watch your score change. You deserve to see your own progress.
Get the Tracker — $17 →One-time payment · Instant download · No subscription