Answer
Ten areas, one at a time.
Each area asks a handful of questions about how things actually are for you — not a quiz with a right answer. You can stop partway and pick it up later, and if an area is going fine you can say so and move on.
Wellbeing Defenders
How are you, really?
A free check-in across ten areas of your life, built by New Zealand psychologists for Aotearoa. It takes about 5 to 12 minutes, and what you answer stays on your device.
Free. No cost, no trial, no upsell.
What it is
An honest look at where your wellbeing actually stands.
Most of us answer "fine" without thinking about it. Wellbeing Defenders asks the question properly, across ten areas of life — health, sleep, relationships, work, connection to nature, and the rest — and gives you back a clear picture of where things are strong and where they are wearing thin.
It is built on a framework our psychologists use in their own practice, written for New Zealand. Every area gets a band and feedback in plain language: what your answers suggest, and what tends to help.
It is not therapy and it is not a diagnosis. It is a way to see the whole picture at once, which is hard to do from inside it.
What it looks like
From ten questions to a picture you can act on.
See
A picture of where things stand.
Every area is scored and banded — needs attention, tracking well, or thriving — with written feedback on what that means and what tends to help. The shape across the ten areas usually says more than any single score.
Track
And whether it is shifting.
Come back in a month or six and take it again. Your results line up side by side, so you can see what has moved and what has not. This is where the value is — one check-in is a snapshot, three is a direction.
How to start
Getting going takes about a minute.
1
Go to the check-in.
It is at tools.3bigthings.co.nz. Nothing to download and nothing to set up.
2
Sign in with your email address.
We email you a one-time link and a 6-digit code. There is no password to remember.
3
Answer at your own pace.
Ten areas, about 5 to 12 minutes in total. Finished areas are saved as you go, so you can stop and come back.
4
Read your results.
A band and written feedback for every area, and the whole picture in one view. It is yours to keep, and to come back to.
Privacy
Your answers stay on your device.
Some of what the check-in holds is health information, so we handle it in line with the Privacy Act 2020 and the Health Information Privacy Code 2020.
- Your answers to individual questions stay on your device. They are never sent to us and never stored — only the results they add up to.
- What is saved is your scores and bands, so you can re-open a past check-in and see how you are tracking over time.
- Nobody else can see your results: not your employer, not anyone who referred you, and not our staff.
- Information is stored in Sydney, Australia, and each person can only ever reach their own data. The database enforces this and we test it before every release.
- Accounts unused for about two years get a warning and are then deleted. You can download or delete your data at any time.
- Independently tested by New Zealand security firm Carapace in September 2026, with no significant vulnerabilities found.
What does it cost?
Nothing. It is free, there is no trial that ends, and there is no upsell inside the check-in.
Is this a clinical assessment?
No. It is a structured look at how things are going across ten areas of life, written by registered psychologists. It does not diagnose anything and it is not a substitute for talking to someone. If something it raises worries you, that is a good reason to get in touch.
How long does it take?
About 5 to 12 minutes, depending on how much you choose to go into. Areas are saved as you finish them, so you can stop partway and come back.
What are the ten areas?
Health/Ora, Relax/Mauritau, Nature/Whenua/Wairua, Activity/Wheako-a-tihana, Sleep/Kia au te moe, Mind/Hinengaro, Food/Drink/Kai/Inu, Family/Whānau, Emotions/Kare-ā-roto, Friends/Hoahoa.
Can my employer see my results?
No. Wellbeing Defenders is an individual account, and results are visible only to the person who took the check-in. An organisation we work with never receives individual results, and cannot ask us for them.
Do I have to create an account?
Yes, and it is deliberate. Signing in is what lets your results be saved so you can compare check-ins over time, which is the part that actually helps. It is a one-time email link, not a password.
What if I want to talk to someone?
Our team works with individuals on anxiety, stress and burnout, sleep, and neurodiversity. The check-in is a useful thing to bring to a first conversation.
Who made it?
Registered psychologists at 3 Big Things, a New Zealand psychology practice, using the same framing we use in our in-person work.
Get started
It is free, private, and takes about ten minutes.
Related
