Interactive Self-Management Tools
Take charge of your health! It can be easy and there is no cost to you!
Use any of these tools below to:
- Track your progress on key health issues.
- Learn practical steps to improve your health.
Need more support? Download and print some of the surveys and talk with your healthcare provider about them. Or, explore our wellness programs and services designed to help you stay healthy by visiting our Health Tips pages or calling our Health Promotion Unit at 650-616-2165.
To start your journey to health, explore these categorized resources!
By clicking these links, you will be leaving the HPSM site.
Avoid At-Risk Drinking
- Alcohol and your health 6 – Check if you need to change your drinking. If you want to drink less, you can make a personalized plan.
- Calculate how alcohol can affect you 2 – Find out how many calories are in alcohol, how much money you spend on alcohol and what Blood Alcohol Concentration (BAC) means.
- Alcohol and You: Check out what alcohol does to your body 2 – Learn about how different areas of the body are affected by alcohol.
Stop Smoking and Tobacco Use
- Build a 5-step quit plan (Español) 2 – Get ready to quit with a custom plan that includes how to get quit support from an expert at no cost to you.
- How strong is your nicotine addiction? 2 – Find out how much you depend on nicotine by answering six questions.
Healthy Weight
- Calculate your body mass index (BMI) 6 – Learn more about how BMI is used and calculated for adults, children and teens.
Healthy Eating
- Take the nutrition and activity quiz 3 – Learn how to incorporate nutrition and physical activity into your daily life by answering 12 questions.
- Calculate your calorie needs 3 – Find out how much to exercise and eat to safely maintain the weight you want.
- Eat healthier with tips from MyPlate 7 – Use the Start Simple with MyPlate app to set healthy eating goals, see real-time progress and stay motivated.
Identify Depression Symptoms
- Take a mental health depression test (Español) 5 – Find out if you’re showing signs of depression by answering 10 questions.
- Postpartum depression test 5 – Are you a new parent? Take a 10-question screening for postpartum depression.
- Think you might be depressed? 1, 4 – Take the quiz to find out if you are showing signs of depression.
Manage Stress
- Practice meditation to manage your stress 10 – The Mindful App can help you add more mindfulness and meditation to your daily routine. Find meditations in 19 different languages (English, Spanish, Chinese, Tagalog, Arabic and more!).
- Make mindfulness a part of your routine 5 – Use the Mindfulness Coach app to set goals to help you manage stress and improve your well-being.
Physical Activity
- Create a plan to balance your diet and physical activity 2 – Use the Body Weight Planner to make a personalized plan to reach or maintain your goal weight.
- Exercise activity calculator 3 – Find out how many calories you will burn by walking, biking and doing other activities.
Keep Your Child Growing Healthy
- Take the healthy, active children quiz 8 – This five-question quiz will give you healthy eating and exercise tips for your child between 0 to 5 years old.
- Tools to track your child’s milestones 6 – Developmental milestones (like smiling or counting to ten for the first time) are important moments in your child’s life. They give important clues about how your child is growing.
Make sure to talk to your child’s primary care provider about your child’s milestones and any questions or concerns you have about their health. Learn more health tips for children of all ages.
Other Ways to Stay Healthy
- My Health Finder Tool 9 – Check out this tool to see which screening tests and vaccines you or your loved ones need.
Source References
- 1 U.S. Department of Health and Human Services
- 2 National Institutes of Health
- 3 American Cancer Society
- 4 National Heart, Lung, and Blood Institute
- 5 U.S. Department of Veterans Affairs
- 6 Centers for Disease Control and Prevention (CDC)
- 7 United States Department of Agriculture (USDA)
- 8 American Academy of Pediatrics (AAP)
- 9 Office of Disease Prevention and Health Promotion (ODPHP)
- 10 University of California, Los Angeles (UCLA) Health