Free Dating Confidence Tools

Quick, evidence-based tools to understand where you stand and what to work on next. No account required. Use them on their own or pair with the ConfidenceConnect app for ongoing practice.

Nice Guy Syndrome Test
Free self-assessment to recognize approval-seeking and people-pleasing patterns from No More Mr. Nice Guy.
Breaking Free Activity Picker
Get personalized Breaking Free activities from No More Mr. Nice Guy. Choose your focus and we'll suggest 5 exercises.
Dating Anxiety Quiz
Free quiz to see where you stand on dating anxiety. Get a result and one evidence-based next step.
Exposure Ladder Builder
Build a step-by-step fear ladder for approach or dating anxiety. Reorder, edit, copy, or track in the app.
Neediness Checker
See if you're leaning needy or showing balanced interest. Based on Mark Manson's Models.
Covert Contract Identifier
Name one covert contract: what you give, what you expect, without saying it. Get a reframe.
Boundary Script Generator
Get "I statement" scripts for boundaries. Pick a situation (dating, work, family, friends) and copy scripts.
7-Day Put Yourself First Challenge
One small task per day for seven days. From Breaking Free. Check off in your browser.