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Overall Wellness Assessment

A comprehensive check-in across all wellness pillars—identify your strengths and priorities.

## 📖 The Story

Two Approaches to Understanding Wellness​

Meet Sarah and Marcus—same goals, different paths.

Sarah's Approach: The Guesser

Sarah knew she needed to "get healthier." She felt tired most days, and her jeans were getting tight. "I should probably exercise more," she thought, and signed up for an expensive gym membership.

For three weeks, she dragged herself to morning workouts, pushing through exhaustion. She felt proud of her commitment, but also noticed she was more irritable at work, craving sugar more than ever, and her sleep—already poor—got even worse.

"Maybe I'm not cut out for this," she concluded after a month, letting the membership lapse. What Sarah didn't realize: her sleep averaged 5.5 hours per night, her stress levels were critically high, and her nutrition was irregular at best. Adding intense exercise to an already depleted system was like flooring the accelerator in a car with no oil—it only accelerated the breakdown.

She'd guessed at the solution without understanding the problem.

Marcus's Approach: The Systematic Assessor

Marcus also felt "off"—low energy, brain fog, diminishing motivation. But instead of jumping to solutions, he took 15 minutes to complete an overall wellness assessment.

The results surprised him. He'd assumed his problem was lack of exercise (Movement: 12/20—fair, but not terrible). What actually stood out:

  • Sleep: 9/20 (critical)
  • Stress: 10/20 (concerning)
  • Nutrition: 11/20 (needs work)
  • Environment: 14/20 (decent)

"Huh. I thought I slept okay," Marcus reflected, looking at his actual patterns: 6 hours on weeknights, inconsistent schedule, scrolling phone until midnight, waking frequently. His stress score was low not because he was meditating daily, but because he had zero stress management practices and felt overwhelmed constantly.

Marcus realized: adding exercise (his first instinct) would be building on a shaky foundation. Instead, he started with sleep—earlier bedtime, consistent schedule, no screens after 9pm.

Within two weeks, his afternoon energy crashes diminished. Within a month, he naturally felt like moving more because he actually had the energy. His nutrition improved because he wasn't making food decisions while exhausted. The cascade effect worked in his favor.

Six Months Later

Sarah had tried and abandoned three more fitness programs, still felt tired, and was frustrated that "nothing works for me."

Marcus retook his assessment:

  • Sleep: 17/20 (excellent)
  • Stress: 15/20 (good)
  • Movement: 16/20 (good)
  • Nutrition: 16/20 (good)
  • Environment: 14/20 (maintained)
  • Total: 78/100 (up from 56)

He wasn't perfect. He still had areas to optimize. But he'd built a foundation that actually supported his goals, rather than fighting against his body's basic needs.

The Difference

Sarah guessed. Marcus assessed.

Sarah assumed she knew her weakest link. Marcus measured it.

Sarah tried to fix what seemed obvious. Marcus fixed what was actually limiting everything else.

The assessment didn't give Marcus secret knowledge—it gave him accurate priorities. It revealed that his wellness wasn't a single problem to solve, but a system where one weak link (sleep) was dragging down everything else.

Your Turn

You're holding the same tool Marcus used. The question isn't whether you need to improve your health—if you're reading this, you already know you do. The question is: Will you guess, or will you assess?

Will you jump to the solution that feels right, or invest 15 minutes to find out what's actually limiting you?

The assessment below isn't magic. It's just structured honesty. But that clarity—knowing where you actually stand across all wellness pillars—is the difference between spinning your wheels and making progress that compounds.

## 🧠 The Science

The Science of Holistic Assessment​

Systems Thinking in Health

Your body isn't a collection of independent parts—it's an interconnected system. Research consistently demonstrates that wellness pillars don't exist in isolation:

  • Sleep affects decision-making: Poor sleep impairs prefrontal cortex function, making you more likely to choose processed foods, skip exercise, and react poorly to stress (Walker, 2017)
  • Movement improves mental health: Exercise is as effective as medication for mild-to-moderate depression and anxiety, reducing stress and improving mood (Schuch et al., 2016)
  • Nutrition impacts brain function: Diet quality predicts mental health outcomes independent of other factors, affecting mood, cognition, and stress resilience (Jacka et al., 2017)
  • Stress disrupts physiology: Chronic stress impairs sleep quality, increases inflammation, affects eating behavior, and reduces exercise motivation (McEwen, 2017)

These aren't separate problems requiring separate solutions—they're interconnected parts of a system. Improvement in one area creates cascading benefits in others. Dysfunction in one area creates cascading problems.

The Weakest Link Effect

Your overall wellness is fundamentally limited by your weakest pillar, much like a chain is only as strong as its weakest link.

Research on health behavior change reveals a critical insight: trying to improve multiple behaviors simultaneously has lower success rates than sequential, prioritized approaches (Prochaska et al., 2008). Why? Because:

  1. Limited willpower: Self-regulation is a finite resource; spreading it across multiple changes depletes it faster
  2. Cognitive load: Tracking and managing multiple behavior changes simultaneously overwhelms working memory
  3. Foundation matters: Some behaviors (especially sleep) are foundational—they enable other changes rather than competing with them

Studies on sleep specifically show that improving sleep quality creates cascading improvements in nutrition choices, exercise motivation, and stress tolerance (Irish et al., 2015). Fix the foundation, and the whole structure stabilizes.

Why Broad Screening Works

Comprehensive wellness assessments provide value that single-factor measures cannot:

  • Identify hidden problem areas: You might focus on nutrition while unaware that poor sleep is the root cause of your eating challenges
  • Reveal patterns: Interconnections between pillars become visible (e.g., low sleep + high stress + poor movement = overtraining without recovery)
  • Predict health outcomes: Multi-domain wellness assessments predict long-term health better than any single factor (cardiovascular fitness alone, BMI alone, etc.)
  • Guide personalized intervention: Individual variation means the "most important pillar" differs by person—assessment reveals your priority

Assessment Validity and Limitations

Self-assessment has inherent limitations:

  • Social desirability bias: Tendency to answer in ways that seem "healthy" rather than truthful
  • Recall errors: Memory of typical patterns isn't perfectly accurate
  • Snapshot in time: Captures current state, not trends or context
  • Equal weighting: Assumes all pillars matter equally, which may not reflect individual needs

However, research on self-reported health measures shows they still provide valuable data:

  • Self-rated health is a strong predictor of mortality, even controlling for objective health measures
  • Structured self-assessments reduce bias compared to unstructured self-reflection
  • Assessment prompts awareness, which itself drives behavior change

This assessment isn't a diagnostic tool—it's a structured framework for honest self-reflection that reveals relative strengths and weaknesses across wellness domains.

## 🎯 Practical Application

Implementing Overall Wellness Assessment​

Step 1: Complete All Pillar Assessments

Timing: Set aside 15-20 uninterrupted minutes when you're reasonably alert (not exhausted or highly stressed).

Frequency:

  • First time: Establish your baseline
  • Active improvement phase: Every 8-12 weeks to track progress
  • Maintenance phase: Every 3-6 months to catch backsliding early

Best practices:

  • Answer based on typical patterns over the past 2-4 weeks (not best or worst days)
  • Trust your first instinct rather than overthinking
  • Keep your phone on Do Not Disturb to avoid interruptions
  • Have tracking data handy if available (step counts, sleep logs, food diary)

Step 2: Identify Patterns

After calculating your scores, look for connections across pillars:

Common pattern: The Cascade Effect

  • Low sleep (below 12) often drives low stress resilience (below 13)
  • Poor stress management often disrupts sleep quality
  • Both together typically lead to poor nutrition choices (cravings, irregular eating)
  • Low energy from poor sleep/nutrition reduces movement motivation

Spotting the cascade:

  1. Circle your lowest scoring pillar
  2. Look at the two adjacent pillars—are they also low?
  3. Ask: "Could [lowest pillar] be causing problems in [other low pillars]?"

Example: Sleep 9/20, Stress 11/20, Nutrition 10/20

  • Pattern recognized: Sleep deprivation is likely impairing stress management and driving poor food choices
  • Insight: Fixing nutrition alone won't work if you're too tired to meal prep and too stressed to resist cravings

Common pattern: The Compensator

  • Very high score in one pillar (17+) combined with very low in another (below 11)
  • Often indicates over-focus on one area at the expense of another

Examples:

  • High Movement + Low Sleep = Overtraining without recovery (burnout risk)
  • High Nutrition + Low Movement = Knowledge without implementation
  • High Environment + Low basics = Neglecting foundation for lifestyle optimization

Spotting compensation:

  1. Identify your highest score (17+)
  2. Check if you have a very low score (below 11) in a different pillar
  3. Ask: "Am I prioritizing [high pillar] while neglecting [low pillar]?"

Step 3: Prioritize Using a Decision Framework

Decision Tree for Prioritization:

START: Look at all pillar scores

Question 1: Is any pillar below 8?
├─ YES → That pillar is your #1 priority (critical intervention needed)
│         Exception: If it's Environment/Lifestyle, first check if Sleep/Stress are also low
│         └─ If yes, start with Sleep or Stress instead
└─ NO → Continue to Question 2

Question 2: Is Sleep below 14?
├─ YES → Sleep is your #1 priority (foundational)
└─ NO → Continue to Question 3

Question 3: Is Stress below 12?
├─ YES → Stress is your #1 priority (addresses root cause)
└─ NO → Continue to Question 4

Question 4: What's your lowest pillar?
└─ That's your focus area

Question 5 (Secondary focus): Can you identify a pattern?
├─ Cascade effect → Focus only on root cause pillar
├─ Compensator pattern → Reduce high pillar slightly, build up low pillar
└─ No clear pattern → Pick one pillar, ignore others temporarily

Additional prioritization rules:

Rule: One Primary Focus

  • Choose ONE pillar as your main priority
  • Optional: Pick one secondary focus only if it directly supports your primary (e.g., primary = sleep, secondary = stress because stress disrupts sleep)
  • Maintain existing strengths (pillars 15+) but don't try to optimize them yet

Rule: Don't Sacrifice Strengths

  • If Movement is 18/20, don't abandon exercise to work on Sleep
  • Keep doing what works; just don't add more intensity/volume
  • Strengths provide motivation and confidence during improvement work

Rule: Critical Overrides Everything

  • Any pillar below 8 = immediate priority, full stop
  • Exception: Environment/Lifestyle below 8 often reflects specific issues (substance use, social isolation, lack of purpose) that may require professional support—address Sleep/Stress first while seeking help

Step 4: Create Action Plan

From Assessment to Action (Practical Steps):

Immediate (Today/This Week):

  1. Record your scores with today's date in a note or spreadsheet
  2. Identify your #1 priority pillar using the decision tree above
  3. Read this: Go to the relevant detailed assessment

Short-term (This Month): 4. Complete detailed assessment for your priority pillar (reveals specific areas to address) 5. Choose 2-3 concrete actions from that pillar's practical guidance

  • Make them specific ("go to bed at 10:30pm on weeknights" not "sleep more")
  • Make them small (easier to maintain than large changes)
  • Make them measurable (can track yes/no completion)
  1. Set up tracking (simple calendar checkmarks, app, journal)
  2. Identify obstacles and plan for them in advance

Medium-term (Months 2-3): 8. Build consistency in your 2-3 actions (aim for 80%+ adherence) 9. Reassess your priority pillar using detailed assessment (month 2) 10. Adjust approach if not seeing improvement (try different strategies)

Long-term (Month 3+): 11. Retake overall wellness assessment (8-12 weeks after baseline) 12. Compare scores to identify progress and new priorities 13. Shift focus to next priority pillar if first pillar improved significantly (5+ points) 14. Maintain improvements in addressed pillar while working on new priority

Action Plan Template:

Date: ___________
Overall Score: ___/100
Priority Pillar: ___________  (Score: ___/20)

Root cause identified:
[Why this pillar is low / what pattern you noticed]

Specific actions (2-3):
1. ________________________________
2. ________________________________
3. ________________________________

How I'll track: ___________________

Potential obstacles & solutions:
- Obstacle: _____________ → Solution: _____________
- Obstacle: _____________ → Solution: _____________

Reassessment date: ___________

Red Flags Requiring Different Approach:

If during this process you notice:

  • Inability to identify even one small action to take = may need professional guidance
  • Stress/Mental Health below 7 = seek therapist/counselor this week, not self-help
  • Multiple pillars below 8 = start with Sleep, but also pursue professional support (doctor, therapist, health coach)
  • Scores declining over time despite effort = approach isn't working; get outside help

The assessment reveals where to focus. The action plan is how you actually make progress. Both are necessary.

## 📸 What It Looks Like

Example Overall Wellness Profiles​

Understanding real-world examples helps you interpret your own results and see what's possible.

Example 1: The Sleep-Deprived High Achiever

Profile:

  • Sleep: 45/100 (9/20) - Critical
  • Stress: 38/100 (7.6/20) - Critical
  • Movement: 72/100 (14.4/20) - Good
  • Nutrition: 58/100 (11.6/20) - Needs attention
  • Environment: 65/100 (13/20) - Fair
  • Overall: 55.6/100 - Needs Attention

What this looks like in daily life:

  • Wakes up tired despite 6 hours in bed
  • Exercises regularly (CrossFit 4x/week) but performance plateauing
  • Afternoon coffee essential to function, energy crashes at 3pm
  • Eats mostly healthy but skips breakfast, has late dinners, weekend "cheat days"
  • Scrolls phone in bed, falls asleep after midnight, alarm at 6:30am
  • Work stress high, brings laptop to bed, checking email at night
  • Feels like "doing everything right" but not seeing results

Pattern recognized: Sleep deficit is the bottleneck. Exercise intensity is adding stress to an already depleted system. Poor sleep is impairing decision-making (irregular meals, phone in bed) and stress recovery.

Priority: Sleep First (Critical Score + Foundation)

Action plan:

  1. Primary: Sleep hygiene overhaul
    • Bedtime at 10:30pm (non-negotiable)
    • Phone charges in another room after 9:30pm
    • Wake time 6:30am (consistent, including weekends)
  2. Secondary: Reduce exercise intensity temporarily
    • 3x/week instead of 4x
    • Skip metcons when sleep is poor
  3. Maintain: Healthy eating (just add breakfast)

Expected cascade: Better sleep → better stress resilience → better food decisions → sustained energy for exercise → performance improvements

Reassessment (12 weeks):

  • Sleep: 75/100 (15/20) - Good improvement
  • Stress: 58/100 (11.6/20) - Moderate improvement
  • Movement: 80/100 (16/20) - Improved (better recovery)
  • Nutrition: 72/100 (14.4/20) - Improved (better decisions)
  • Overall: 71/100 - Good

Example 2: The Nutritionally Neglected

Profile:

  • Sleep: 68/100 (13.6/20) - Fair
  • Nutrition: 42/100 (8.4/20) - Concerning
  • Movement: 65/100 (13/20) - Fair
  • Stress: 55/100 (11/20) - Needs attention
  • Environment: 58/100 (11.6/20) - Needs attention
  • Overall: 57.6/100 - Needs Attention

What this looks like in daily life:

  • Skips meals frequently (no breakfast, irregular lunch)
  • Relies on coffee and snacks for energy
  • Dinner is often takeout or frozen meals (no time/energy to cook)
  • Gets 7 hours sleep but wakes feeling only "okay"
  • Walks regularly but no structured exercise
  • Constant low-level stress, never feels fully energized
  • Works long hours, eats at desk, rarely takes real breaks

Pattern recognized: Nutrition is the clear bottleneck—irregular eating and poor food quality undermining energy levels and stress resilience. Sleep is adequate but not restorative (possibly because of poor nutrition). Movement is minimal but consistent.

Priority: Nutrition Basics (Lowest Score + Affects Everything)

Action plan:

  1. Primary: Establish meal regularity
    • Eat breakfast within 1 hour of waking (even if small)
    • Pack lunch night before (simple: protein + veg + carb)
    • Eat dinner by 7pm (prep on Sundays)
  2. Secondary: Increase protein at meals
    • Breakfast: Greek yogurt + berries OR eggs
    • Lunch: chicken, fish, tofu, or beans
    • Dinner: palm-sized portion protein
  3. Maintain: Current sleep schedule, daily walks

Expected cascade: Stable blood sugar from regular meals → sustained energy → reduced coffee dependence → better sleep quality → improved stress tolerance → more energy for movement

Reassessment (10 weeks):

  • Nutrition: 70/100 (14/20) - Major improvement
  • Sleep: 78/100 (15.6/20) - Improved (better fueling)
  • Movement: 68/100 (13.6/20) - Slight improvement
  • Stress: 62/100 (12.4/20) - Moderate improvement
  • Overall: 69.6/100 - Good

Example 3: The Balanced Improver

Profile:

  • Sleep: 68/100 (13.6/20) - Fair
  • Nutrition: 72/100 (14.4/20) - Good
  • Movement: 62/100 (12.4/20) - Fair (lowest)
  • Stress: 70/100 (14/20) - Good
  • Environment: 65/100 (13/20) - Fair
  • Overall: 67.4/100 - Good

What this looks like in daily life:

  • Generally healthy habits, nothing in crisis
  • Sleeps 7-8 hours most nights, wakes feeling decent
  • Eats home-cooked meals, tracks protein loosely
  • Walks daily but no strength training or cardio
  • Manages stress okay, has some coping practices
  • Life satisfaction moderate, room for improvement
  • Functional fitness declining (stairs harder, getting off floor harder)

Pattern recognized: No critical areas, but no strong areas either. Movement is relatively lowest and represents biggest opportunity for leverage—adding strength/cardio would improve energy, mood, sleep quality, and stress resilience.

Priority: Movement (Highest-Leverage Area for Optimization)

Action plan:

  1. Primary: Add strength training
    • 2x/week (Tuesday, Friday after work)
    • Simple program: squats, push-ups, rows, planks
    • 20-30 minutes per session
  2. Secondary: Increase daily steps
    • From 6,000 avg to 8,000 avg
    • Morning walk or lunch walk
  3. Maintain: Current sleep, nutrition, stress practices

Expected improvement: Better functional fitness → more energy → improved mood → better stress resilience → motivation to optimize other areas

Reassessment (12 weeks):

  • Movement: 80/100 (16/20) - Significant improvement
  • Sleep: 75/100 (15/20) - Slight improvement (exercise helps)
  • Stress: 78/100 (15.6/20) - Improvement (exercise reduces stress)
  • Nutrition: 75/100 (15/20) - Maintained/slight improvement
  • Overall: 76.6/100 - Good (on track to Excellent)

Key Takeaways from Examples:

  1. Different starting points, different priorities: Sleep-deprived person needs sleep; nutritionally neglected person needs nutrition; balanced person optimizes highest-leverage area

  2. Cascade effects are real: Fixing one pillar improves others even without direct effort

  3. Progress takes 8-12 weeks: These examples show realistic reassessment results after focused effort

  4. Your "lowest score" isn't always your priority: Example 3's movement was lowest, but only slightly—any pillar would have worked

  5. Patterns matter more than absolute scores: Example 1's pattern (overtraining without recovery) is more important than the specific numbers

Your scores will look different from these examples. That's fine. The process is the same: assess → identify pattern → prioritize → act → reassess.

📖 Instructions​

How to Take This Assessment

Time Required: 15 minutes

What This Covers: This assessment gives you a bird's-eye view of wellness across all pillars:

  • Sleep
  • Nutrition
  • Movement
  • Stress & Mental Health
  • Environment & Lifestyle

Before You Begin:

  • Find a quiet 15 minutes
  • Answer based on typical experience (past 2-4 weeks)
  • Be honest—this is for your insight
  • First instinct is usually accurate

Scoring:

  • 5 pillars, 10 questions each
  • Maximum: 100 points total (20 per pillar)
  • Each question: 0-2 points

When to Take This:

  • Starting your wellness journey
  • Every 8-12 weeks during active improvement
  • Every 3-6 months for maintenance

🚶 Journey​

Timeline of the Wellness Assessment Process

Your Assessment Journey​

Understanding what to expect at each stage helps you stay oriented and motivated.

Stage 1: Preparation (5 minutes)

  • Find a quiet space free from distractions
  • Gather any tracking data if you have it (step counts, sleep logs, etc.)
  • Set aside 15-20 minutes total
  • Get something to write with for scoring
  • What to expect: You might feel some anticipation or resistance—this is normal

Stage 2: Taking the Assessment (10-15 minutes)

  • Read each question carefully
  • Answer based on typical patterns, not best or worst days
  • Trust your first instinct rather than overthinking
  • Keep moving if a question is unclear—you can revisit
  • What to expect: Some questions may trigger awareness of habits you hadn't considered

Stage 3: Scoring & Interpretation (5-10 minutes)

  • Calculate your pillar scores
  • Determine your total score
  • Read the interpretation that matches your scores
  • Identify your profile pattern
  • What to expect: Scores might surprise you, either higher or lower than expected

Stage 4: Analysis & Planning (10-15 minutes)

  • Review your lowest scoring pillar(s)
  • Read the relevant profile description
  • Consider which area feels most important to address
  • Identify 1-2 specific actions you could take
  • What to expect: Might feel overwhelmed—resist the urge to fix everything at once

Stage 5: Next Steps (Ongoing)

  • Take the detailed assessment for your priority pillar
  • Implement 2-3 specific changes
  • Track progress informally
  • Reassess in 8-12 weeks
  • What to expect: Progress won't be linear; some setbacks are normal

Timeline for Different Starting Points​

If you're new to wellness tracking:

  • Week 1: Complete overall assessment, choose one pillar
  • Week 2-3: Take detailed assessment for that pillar
  • Week 4-12: Implement 2-3 small changes
  • Week 12: Reassess overall wellness

If you're actively working on health:

  • Week 1: Complete overall assessment
  • Week 2: Deep dive into lowest pillar
  • Week 3-10: Implement targeted changes
  • Week 8-12: Reassess to measure progress

If you're maintaining good health:

  • Take assessment as baseline
  • Use results to identify optimization opportunities
  • Reassess every 3-6 months
  • Focus on prevention and fine-tuning

Common Emotional Journey​

Initial Reaction: "This is eye-opening/concerning/validating"

  • Normal to feel defensive or motivated or overwhelmed
  • Scores are information, not judgment

During Implementation: "This is harder/easier than I thought"

  • Initial enthusiasm often gives way to reality
  • Small wins build momentum

At Reassessment: "I've made progress/I'm stuck/I need to adjust"

  • Progress in one area often improves others
  • Plateaus are normal and signal need for new approach

🧠 Science​

Why Overall Wellness Assessments Matter

The Evidence for Holistic Assessment​

Interconnected Systems Wellness pillars don't exist in isolation—they form an interconnected system. Research consistently shows:

  • Sleep affects everything: Poor sleep impairs decision-making about food, reduces motivation for exercise, and increases stress reactivity (Walker, 2017)
  • Movement improves mental health: Exercise is as effective as medication for mild-to-moderate depression and anxiety (Schuch et al., 2016)
  • Nutrition impacts mood: Diet quality predicts mental health outcomes independent of other factors (Jacka et al., 2017)
  • Stress disrupts physiology: Chronic stress impairs sleep quality, increases inflammation, and affects eating behavior (McEwen, 2017)

The Weakest Link Principle Your overall wellness is limited by your weakest pillar. Studies on health behaviors show:

  • Interventions targeting multiple behaviors simultaneously have lower success rates than sequential, prioritized approaches (Prochaska et al., 2008)
  • Foundational behaviors (especially sleep) create cascading improvements in other areas (Irish et al., 2015)
  • Individual variation means "most important pillar" differs by person—assessment helps identify yours

Why Broad Screening Works Comprehensive wellness assessments:

  • Identify hidden problem areas before they become severe
  • Reveal patterns that focused assessments miss
  • Predict health outcomes better than single-factor measures
  • Guide personalized intervention strategies

What the Science Says About Each Pillar​

Sleep (Questions 1-10)

  • 7-9 hours is optimal for most adults (Consensus: Watson et al., 2015)
  • Sleep consistency matters as much as duration (Chaput et al., 2020)
  • Poor sleep predicts obesity, diabetes, cardiovascular disease, and mortality (Cappuccio et al., 2010)

Nutrition (Questions 11-20)

  • Meal regularity improves metabolic health (St-Onge et al., 2017)
  • Protein adequacy preserves muscle mass and supports satiety (Phillips et al., 2016)
  • Vegetable intake is one of the strongest predictors of chronic disease prevention (Aune et al., 2017)
  • Processed food consumption correlates with inflammation and disease risk (Monteiro et al., 2018)

Movement (Questions 21-30)

  • 8,000+ steps daily associated with significantly lower mortality risk (Lee et al., 2019)
  • Strength training 2x/week prevents sarcopenia and maintains metabolic health (Westcott, 2012)
  • Sitting time is an independent risk factor, even with exercise (Biswas et al., 2015)
  • Movement breaks reduce sitting-related health risks (Dempsey et al., 2016)

Stress & Mental Health (Questions 31-40)

  • Chronic stress accelerates biological aging and disease processes (Epel et al., 2004)
  • Stress management practices reduce inflammation and improve immune function (Black & Slavich, 2016)
  • Social connection is as important for longevity as not smoking (Holt-Lunstad et al., 2010)
  • Work-life balance predicts long-term health outcomes (Bannai & Tamakoshi, 2014)

Environment & Lifestyle (Questions 41-50)

  • Morning light exposure regulates circadian rhythms and mood (LeGates et al., 2014)
  • Nature exposure reduces stress and improves cognitive function (Bratman et al., 2015)
  • Alcohol, even in moderate amounts, has negative health effects (Wood et al., 2018)
  • Sense of purpose predicts longevity and health outcomes (Hill & Turiano, 2014)

Limitations & Considerations​

What This Assessment Can't Do

  • Not a diagnostic tool—cannot identify medical conditions
  • Self-report has inherent biases (social desirability, recall errors)
  • Snapshot in time—doesn't capture trends or context
  • Equal weighting may not reflect individual importance

What It Can Do

  • Provide structured self-reflection on wellness habits
  • Identify relative strengths and weaknesses across domains
  • Guide prioritization of health behavior changes
  • Track broad patterns over time
  • Prompt deeper investigation of problem areas

Evidence Quality The questions are based on established health guidelines and research, but scoring thresholds are somewhat arbitrary. Use results as guidance for exploration, not absolute truth.

📋 Assessment Questions​

Complete All 50 Questions

Pillar 1: Sleep (20 points)​

Q1. How many hours of sleep do you typically get?

  • 7-9 hours (2 points)
  • 6-7 or 9-10 hours (1 point)
  • Less than 6 or more than 10 (0 points)

Q2. How consistent is your sleep schedule?

  • Very consistent (2 points)
  • Somewhat consistent (1 point)
  • Highly variable (0 points)

Q3. How refreshed do you feel upon waking?

  • Well-rested (2 points)
  • Okay (1 point)
  • Still tired (0 points)

Q4. How long does it take you to fall asleep?

  • Less than 20 minutes (2 points)
  • 20-45 minutes (1 point)
  • More than 45 minutes (0 points)

Q5. How often do you wake during the night?

  • Rarely (0-1 times) (2 points)
  • Sometimes (2-3 times) (1 point)
  • Often (4+ times) (0 points)

Q6. How dark and quiet is your sleep environment?

  • Optimal (2 points)
  • Decent (1 point)
  • Poor (0 points)

Q7. Do you avoid screens before bed?

  • Yes, 1+ hour before (2 points)
  • Sometimes (1 point)
  • No, use until sleep (0 points)

Q8. Do you avoid caffeine after early afternoon?

  • Yes (2 points)
  • Usually (1 point)
  • No (0 points)

Q9. How sleepy are you during the day?

  • Rarely sleepy (2 points)
  • Occasional afternoon dip (1 point)
  • Frequently drowsy (0 points)

Q10. How would you rate your overall sleep quality?

  • Excellent (2 points)
  • Fair (1 point)
  • Poor (0 points)

Sleep Score: ___/20

Pillar 2: Nutrition (20 points)​

Q11. How regular are your meal times?

  • Very consistent (2 points)
  • Somewhat consistent (1 point)
  • Irregular (0 points)

Q12. Do you eat protein at most meals?

  • Yes (2 points)
  • Sometimes (1 point)
  • Rarely (0 points)

Q13. How many vegetable servings do you eat daily?

  • 4+ servings (2 points)
  • 2-3 servings (1 point)
  • Less than 2 (0 points)

Q14. How much processed food do you eat?

  • Minimal (2 points)
  • Moderate (1 point)
  • High (0 points)

Q15. How much water do you drink daily?

  • 8+ cups (2 points)
  • 5-8 cups (1 point)
  • Less than 5 cups (0 points)

Q16. How often do you skip meals?

  • Rarely (2 points)
  • Sometimes (1 point)
  • Often (0 points)

Q17. How much added sugar do you consume?

  • Minimal (2 points)
  • Moderate (1 point)
  • High (0 points)

Q18. How is your energy after meals?

  • Stable, energized (2 points)
  • Some fluctuation (1 point)
  • Crashes, fatigue (0 points)

Q19. Do you prepare most of your meals?

  • Yes (2 points)
  • About half (1 point)
  • Rarely (0 points)

Q20. How would you rate your overall nutrition?

  • Excellent (2 points)
  • Fair (1 point)
  • Poor (0 points)

Nutrition Score: ___/20

Pillar 3: Movement (20 points)​

Q21. How many steps do you average daily?

  • 8,000+ (2 points)
  • 5,000-8,000 (1 point)
  • Less than 5,000 (0 points)

Q22. Do you do strength training?

  • 2+ times/week (2 points)
  • 1 time/week (1 point)
  • None (0 points)

Q23. Do you do cardio/aerobic exercise?

  • 150+ min/week (2 points)
  • 75-150 min/week (1 point)
  • Less than 75 min (0 points)

Q24. Do you include mobility/flexibility work?

  • Regularly (2 points)
  • Sometimes (1 point)
  • Rarely (0 points)

Q25. How much time do you spend sitting?

  • Less than 6 hours/day (2 points)
  • 6-8 hours (1 point)
  • More than 8 hours (0 points)

Q26. Do you take movement breaks during sitting?

  • Yes, regularly (2 points)
  • Sometimes (1 point)
  • Rarely (0 points)

Q27. Do you experience pain during movement?

  • No pain (2 points)
  • Occasional minor discomfort (1 point)
  • Frequent pain (0 points)

Q28. How is your functional fitness? (Stairs, carrying, getting up from floor)

  • Strong (2 points)
  • Adequate (1 point)
  • Limited (0 points)

Q29. How consistent is your exercise routine?

  • Very consistent (2 points)
  • Somewhat consistent (1 point)
  • Sporadic (0 points)

Q30. How would you rate your overall fitness?

  • Good (2 points)
  • Fair (1 point)
  • Poor (0 points)

Movement Score: ___/20

Pillar 4: Stress & Mental Health (20 points)​

Q31. How would you rate your current stress level?

  • Low (2 points)
  • Moderate (1 point)
  • High (0 points)

Q32. How often do you feel overwhelmed?

  • Rarely (2 points)
  • Sometimes (1 point)
  • Often (0 points)

Q33. Do you have stress management practices?

  • Yes, daily (2 points)
  • Sometimes (1 point)
  • Rarely/never (0 points)

Q34. How quickly do you recover from stressful events?

  • Within hours (2 points)
  • Within a day (1 point)
  • Days or longer (0 points)

Q35. How is your general mood?

  • Positive, stable (2 points)
  • Okay, some fluctuation (1 point)
  • Often negative or unstable (0 points)

Q36. How often do you feel anxious or worried?

  • Rarely (2 points)
  • Sometimes (1 point)
  • Often (0 points)

Q37. How is your work-life balance?

  • Good boundaries (2 points)
  • Okay (1 point)
  • Poor (0 points)

Q38. Do you engage in activities you enjoy?

  • Regularly (2 points)
  • Sometimes (1 point)
  • Rarely (0 points)

Q39. How strong is your social support?

  • Strong network (2 points)
  • Some support (1 point)
  • Limited/isolated (0 points)

Q40. How would you rate your mental wellbeing?

  • Good (2 points)
  • Fair (1 point)
  • Poor (0 points)

Stress/Mental Score: ___/20

Pillar 5: Environment & Lifestyle (20 points)​

Q41. How much morning light exposure do you get?

  • Regular outdoor time (2 points)
  • Some (1 point)
  • Minimal (0 points)

Q42. How much time do you spend in nature weekly?

  • 2+ hours (2 points)
  • 30 min - 2 hours (1 point)
  • Less than 30 min (0 points)

Q43. How is your workspace ergonomics?

  • Good setup (2 points)
  • Okay (1 point)
  • Poor (0 points)

Q44. How much screen time do you have (non-work)?

  • Minimal (<2 hrs) (2 points)
  • Moderate (2-4 hrs) (1 point)
  • Excessive (>4 hrs) (0 points)

Q45. How much alcohol do you consume?

  • None or minimal (2 points)
  • Moderate (1 point)
  • Heavy (0 points)

Q46. Do you smoke or use tobacco?

  • No (2 points)
  • Occasionally (1 point)
  • Yes (0 points)

Q47. How connected do you feel to others?

  • Very connected (2 points)
  • Somewhat connected (1 point)
  • Disconnected (0 points)

Q48. Do you have a sense of purpose or meaning?

  • Strong sense (2 points)
  • Some sense (1 point)
  • Lacking (0 points)

Q49. How satisfied are you with your life overall?

  • Satisfied (2 points)
  • Somewhat satisfied (1 point)
  • Unsatisfied (0 points)

Q50. How would you rate your overall lifestyle?

  • Healthy (2 points)
  • Fair (1 point)
  • Unhealthy (0 points)

Environment/Lifestyle Score: ___/20

📊 Scoring​

Calculate Your Scores

Pillar Scores​

PillarYour ScoreMax%
Sleep___20___%
Nutrition___20___%
Movement___20___%
Stress & Mental___20___%
Environment & Lifestyle___20___%
TOTAL___100___%

Overall Interpretation​

Total ScoreCategoryWhat It Means
85-100ExcellentWellness is a strength. Maintain and optimize.
70-84GoodSolid foundation, some areas to strengthen.
55-69Needs AttentionWellness gaps affecting quality of life.
40-54ConcerningMultiple areas need attention. Prioritize.
Below 40CriticalSignificant intervention needed. Start gently.

Pillar-Level Interpretation​

Pillar ScoreCategory
17-20 (85%+)Excellent—maintain
14-16 (70-84%)Good—minor tweaks
11-13 (55-69%)Needs Attention—focus area
8-10 (40-54%)Concerning—priority
Below 8 (<40%)Critical—immediate focus

👀 Signs & Signals​

What Your Results Indicate

Reading the Signals in Your Scores​

Your assessment scores tell a story about your current wellness state. Here's how to interpret the signals.

Overall Score Patterns​

Excellent Range (85-100)

  • What it signals: Strong wellness foundation across most areas
  • Common patterns: 1-2 pillars at 17+, no pillars below 14
  • What to watch for: Complacency—maintenance still requires attention
  • Subtle warning signs: Declining consistency, creeping bad habits
  • Next step: Optimize high performers, prevent backsliding in others

Good Range (70-84)

  • What it signals: Solid foundation with specific improvement opportunities
  • Common patterns: Most pillars 14-17, one area lagging
  • What to watch for: The lagging pillar may be limiting overall wellness
  • Subtle warning signs: Justifying the weak area, avoiding targeted work
  • Next step: Focus on lowest pillar while maintaining strengths

Needs Attention Range (55-69)

  • What it signals: Wellness gaps affecting daily quality of life
  • Common patterns: Mix of scores, 2-3 pillars below 14
  • What to watch for: Overwhelm leading to inaction
  • Subtle warning signs: "I'll start when things settle down"
  • Next step: Choose ONE pillar, ignore the rest temporarily

Concerning Range (40-54)

  • What it signals: Multiple systems struggling, compounding effects
  • Common patterns: Most pillars below 13, at least one critical
  • What to watch for: Burnout, health consequences emerging
  • Subtle warning signs: Normalization of dysfunction, energy crashes
  • Next step: Address foundation (sleep/stress), consider professional support

Critical Range (Below 40)

  • What it signals: Significant intervention needed, high health risk
  • Common patterns: Multiple pillars in critical range
  • What to watch for: Depression, chronic illness, crisis
  • Subtle warning signs: Hopelessness, inability to initiate change
  • Next step: Professional support is essential, start very gently

Pillar-Specific Signals​

Sleep Pillar Signals

High (17-20): Waking refreshed, stable energy, good health Moderate (11-16): Functional but not optimal, inconsistent energy Low (Below 11):

  • Signals: Daytime fatigue, irritability, poor concentration
  • Health risks: Weight gain, immune issues, mental health decline
  • Cascading effects: Affects nutrition choices, exercise motivation, stress tolerance

Nutrition Pillar Signals

High (17-20): Stable energy, healthy weight, good digestion Moderate (11-16): Some energy fluctuations, nutritional gaps Low (Below 11):

  • Signals: Energy crashes, cravings, digestive issues
  • Health risks: Metabolic dysfunction, nutrient deficiencies
  • Cascading effects: Poor recovery from exercise, mood instability

Movement Pillar Signals

High (17-20): Strong, energetic, good functional capacity Moderate (11-16): Adequate but not optimal, some limitations Low (Below 11):

  • Signals: Weakness, shortness of breath, pain with activity
  • Health risks: Cardiovascular disease, sarcopenia, falls
  • Cascading effects: Reduced independence, lower mood, metabolic issues

Stress & Mental Health Pillar Signals

High (17-20): Resilient, positive mood, good coping Moderate (11-16): Managing but strained, inconsistent coping Low (Below 11):

  • Signals: Overwhelm, anxiety, irritability, withdrawal
  • Health risks: Burnout, depression, physical illness
  • Cascading effects: Sleep disruption, poor eating, exercise avoidance

Environment & Lifestyle Pillar Signals

High (17-20): Connected, purposeful, healthy habits Moderate (11-16): Some healthy practices, room for improvement Low (Below 11):

  • Signals: Isolation, lack of meaning, unhealthy coping
  • Health risks: Depression, substance issues, disconnection
  • Cascading effects: Reduced motivation for self-care

Pattern Recognition​

The "One Weak Link" Pattern

  • Looks like: 4 pillars 15+, one pillar below 12
  • Signals: Clear bottleneck limiting overall wellness
  • What to do: Direct focus to weak pillar, maintain others
  • Prognosis: Good—clear target, strong foundation

The "Burned Out High Achiever" Pattern

  • Looks like: High Movement/Nutrition (16+), Low Sleep/Stress (below 12)
  • Signals: Over-functioning without adequate recovery
  • What to do: Reduce training volume, prioritize recovery
  • Prognosis: Fair—requires mindset shift, not just behavior change

The "Busy Professional" Pattern

  • Looks like: Low Sleep, Low Movement, Moderate others
  • Signals: Work dominating at expense of health
  • What to do: Sleep first, add movement in small doses
  • Prognosis: Fair—requires boundary setting and priorities shift

The "Foundation Missing" Pattern

  • Looks like: All pillars moderate-low (10-14 range)
  • Signals: No critical area but no strong foundation
  • What to do: Build Sleep first, then sequentially address others
  • Prognosis: Good—no crisis, but requires sustained effort

The "In Crisis" Pattern

  • Looks like: Multiple pillars below 10, especially Stress
  • Signals: System in breakdown, compounding dysfunction
  • What to do: Professional support, reduce demands, gentle restoration
  • Prognosis: Depends on support and capacity to make changes

Red Flags Requiring Professional Support​

Immediate Concern:

  • Stress/Mental Health score below 7
  • Thoughts of self-harm or hopelessness
  • Multiple pillars below 8 with declining trajectory
  • Substance use to cope (reflected in Environment score)

Strong Recommendation for Support:

  • Overall score below 35
  • Stress score below 10 with physical symptoms
  • Significant discrepancy between self-perception and score
  • Inability to initiate any changes despite awareness

Consider Support:

  • Stuck at low scores despite sustained effort
  • Pattern of improvement then relapse
  • Specific pillar persistently below 10

🎯 Understanding Your Profile​

Analyzing Your Results

Common Profiles​

The High Achiever (High Movement, Low Sleep/Stress)

  • Exercise is dialed in
  • Recovery is neglected
  • Burnout risk
  • Priority: Sleep and stress before more training

The Busy Professional (Low Sleep, Low Movement)

  • Work dominates
  • Self-care sacrificed
  • Energy and health declining
  • Priority: Sleep first, add movement gradually

The Health-Conscious (High Nutrition, Low Movement)

  • Diet is strong
  • Exercise is missing
  • Missing metabolic benefits
  • Priority: Add movement (any kind)

The Social Butterfly (High Environment, Low Other)

  • Connected and purposeful
  • Basics neglected
  • Foundation at risk
  • Priority: Sleep, then basics

The Burned Out (All Low, Especially Stress)

  • System depleted
  • Everything affected
  • Recovery mode needed
  • Priority: Rest, reduce demands, professional support

🚀 Getting Started​

How to Begin Assessing Your Wellness

Before You Start​

What You'll Need:

  • 15-20 minutes of uninterrupted time
  • A quiet space for honest reflection
  • Something to write with (or digital note-taking)
  • Optional: Recent health tracking data (step counts, sleep logs, food diary)

Mental Preparation:

  • This is information gathering, not judgment
  • Your first instinct is usually most accurate
  • Some questions may feel uncomfortable—that's valuable data
  • You're not trying to score perfectly; you're trying to be honest

Setting Context: Think about the past 2-4 weeks as your reference period. Not your best week, not your worst week, but what's typical for you right now.

Step-by-Step Process​

Step 1: Set Up Your Environment (2 minutes)

  1. Find a quiet space where you won't be interrupted
  2. Turn off notifications on your devices
  3. Have your scoring sheet ready (paper or digital)
  4. Set a timer for 15 minutes (optional, helps prevent overthinking)

Step 2: Read the Instructions (3 minutes)

  1. Review the "How to Take This Assessment" section above
  2. Understand the scoring system (0-2 points per question)
  3. Note that you'll assess 5 pillars, 10 questions each
  4. Remind yourself: answer based on typical patterns, not ideals

Step 3: Take the Assessment (10-15 minutes)

As you go through each question:

  • Read the question fully before answering
  • Think about your typical experience over the past 2-4 weeks
  • Choose the option that best matches your reality
  • Write down your point value for each question
  • Don't overthink—if you're torn between options, go with your gut
  • Keep moving—you can revisit unclear questions at the end

Helpful tips:

  • If you're not sure, pick the middle option and revisit later
  • If none of the options fit perfectly, choose the closest
  • For questions about frequency, estimate honestly (tracking data helps here)
  • Don't let one "bad" score affect how you answer other questions

Step 4: Calculate Your Scores (3-5 minutes)

  1. Add up points for questions 1-10 (Sleep score)
  2. Add up points for questions 11-20 (Nutrition score)
  3. Add up points for questions 21-30 (Movement score)
  4. Add up points for questions 31-40 (Stress/Mental score)
  5. Add up points for questions 41-50 (Environment/Lifestyle score)
  6. Add all pillar scores for your total score (out of 100)

Step 5: Initial Interpretation (5 minutes)

  1. Look at your total score—which range does it fall into?
  2. Read the interpretation for your total score range
  3. Identify your lowest-scoring pillar
  4. Identify your highest-scoring pillar (that's a strength!)
  5. Notice any patterns (e.g., multiple pillars very low, or one outlier)

What to Do with Your Results​

Immediate Actions:

If your total score is 85-100:

  • Celebrate your wellness foundation
  • Identify the 1-2 areas that could be optimized
  • Consider taking detailed assessments for those areas
  • Set a reminder to reassess in 3-6 months

If your total score is 70-84:

  • Acknowledge what's working well (your high-scoring pillars)
  • Identify your lowest pillar as your primary focus
  • Read the relevant profile pattern that matches you
  • Plan to take the detailed assessment for your lowest pillar

If your total score is 55-69:

  • Resist the urge to fix everything at once
  • Choose ONE pillar to focus on (usually your lowest, unless it's not Sleep/Stress)
  • Accept that other areas will wait
  • Take the detailed assessment for your chosen pillar
  • Consider working with a coach or accountability partner

If your total score is 40-54:

  • Recognize this is concerning but changeable
  • Focus on foundation: Sleep or Stress (whichever is lower)
  • Start with very small, manageable changes
  • Consider professional support (therapist, health coach, doctor)
  • Reassess in 8 weeks, not 12

If your total score is below 40:

  • This requires immediate attention and likely professional support
  • Do not try to tackle this alone
  • Priority 1: Get support (therapist, doctor, trusted friend)
  • Priority 2: Stabilize the most critical area (usually Sleep or Stress)
  • Start with the smallest possible change
  • Be very gentle with yourself

First Week Action Plan​

Days 1-2: Awareness

  • Complete the assessment
  • Calculate scores
  • Read your relevant interpretations
  • Sit with the information—don't rush to action

Days 3-4: Analysis

  • Take the detailed assessment for your priority pillar
  • Read the relevant pillar content (just the overview, not everything)
  • Identify 2-3 specific areas within that pillar that you could improve

Days 5-7: Planning

  • Choose ONE specific behavior to change
  • Make it small and concrete (e.g., "go to bed at 10:30pm on weekdays")
  • Decide how you'll track it (calendar, app, journal)
  • Identify obstacles and plan for them
  • Tell someone about your goal (optional but helpful)

Common Hesitations and How to Overcome Them​

"I don't have time for this."

  • The assessment takes 15 minutes—you can find that
  • Not assessing doesn't mean the problems aren't there
  • Small upfront investment prevents larger problems later
  • You can do this during a lunch break or before bed

"I'm afraid of what I'll find out."

  • You already know, on some level, what areas are struggling
  • Information reduces anxiety—not knowing is usually worse
  • Low scores aren't permanent; they're starting points
  • This is private—no one has to know your results

"I'll just get overwhelmed by all the things I need to fix."

  • You're only going to focus on ONE pillar
  • The assessment helps you prioritize, not multiply tasks
  • Clarity about what matters most reduces overwhelm
  • Progress in one area often improves others

"What if my scores don't change even after I try?"

  • Scores will change if you make sustained changes
  • Reassessment timing matters—too soon shows little change
  • Lack of progress signals need for different approach or support
  • Even small score improvements represent meaningful health gains

"This seems too simple to be useful."

  • Simplicity is the point—it's meant to be accessible
  • Broad screening identifies areas for deeper assessment
  • Research supports multi-domain wellness assessment
  • Usefulness comes from what you do with the information

Quick-Start Option (If You're Overwhelmed)​

If even starting feels like too much:

  1. Just answer the 10 Sleep questions (2 minutes)
  2. Calculate your Sleep score only
  3. If it's below 14, your starting point is improving sleep
  4. If it's 14+, come back when you have energy and do the full assessment

Sleep is the foundation. If you can only focus on one thing right now, make it sleep. The rest can wait.

## 📸 Sample Profiles & Recommendations

Profile 1: Fitness Focused, Recovery Neglected​

PillarScore
Sleep10
Nutrition16
Movement19
Stress11
Environment14
Total70

Analysis: Strong exercise and nutrition, but recovery is the weak link. Sleep and stress scores suggest overtraining risk.

Recommendation:

  1. Primary: Sleep improvement
  2. Secondary: Stress management
  3. Maintain: Movement and nutrition

Profile 2: Stressed Professional​

PillarScore
Sleep8
Nutrition12
Movement6
Stress7
Environment13
Total46

Analysis: Multiple areas concerning. Stress likely driving other issues. Movement very low.

Recommendation:

  1. Primary: Stress management (root cause)
  2. Secondary: Sleep (foundation)
  3. Later: Movement, nutrition

Profile 3: Healthy Overall​

PillarScore
Sleep16
Nutrition17
Movement15
Stress18
Environment16
Total82

Analysis: Strong across the board. Room for optimization but no critical gaps.

Recommendation:

  1. Look at specific goals (performance, longevity, etc.)
  2. Movement is relative lowest—consider adding strength or mobility
  3. Maintain what's working
## 🤖 For Mo

AI Coach Guidance​

Using This Assessment:

  • Recommend as starting point for new users
  • Use pillar scores to guide conversation focus
  • Re-administer every 8-12 weeks during active work

Score-Based Routing:

PatternPrimary Focus
Sleep lowestSleep content first
Stress very low (<8)Burnout content, gentle approach
Movement lowestMovement content, start walking
Nutrition lowestNutrition basics
All moderate (55-69)User's stated priority
All low (<55)Sleep first, professional support

Conversation Starters by Profile:

High-Performer (High Movement/Nutrition, Low Sleep/Stress): "Your training and nutrition are dialed in, but recovery is your limiting factor. Improving sleep and stress management will actually improve your performance more than more training."

Stressed Professional: "I can see you're juggling a lot. Before we add anything new, let's focus on creating some breathing room. What's one thing that's draining your energy right now?"

Beginner (All Low): "There's a lot of opportunity here. Let's start with the foundation—sleep. Small improvements there will make everything else easier."

Follow-Up Questions:

  • "Looking at these scores, which area feels most important to you?"
  • "Is there a pillar score that surprised you?"
  • "What's getting in the way of [lowest pillar]?"

Red Flags:

  • Stress <7 with declining pattern → Professional support
  • All pillars <10 → Significant intervention needed
  • Discrepancy between perception and score → Explore further

🔧 Troubleshooting​

Common Assessment Problems & Solutions

Problems During the Assessment​

Issue: "I can't decide between two answer options"

Cause: Variability in your patterns or perfectionism

Solutions:

  • Choose the option that represents the majority of days (not the ideal or worst)
  • If truly 50/50 split, choose the middle option
  • Don't overthink—your gut instinct is usually accurate
  • Remember: This is a snapshot, not a permanent label

Issue: "My patterns vary too much week-to-week to answer accurately"

Cause: High variability in routine or lifestyle

Solutions:

  • Answer based on the most recent 2-4 weeks specifically
  • If extreme variability is the norm, that itself is information (likely affecting multiple pillars)
  • Consider taking the assessment again in 4 weeks to see if patterns stabilize
  • High variability often shows up as moderate scores (which is accurate)

Issue: "Some questions don't apply to me"

Cause: Individual variation or special circumstances

Solutions:

  • For questions that truly don't apply, choose the option closest to your situation
  • Example: If you work night shifts, interpret "morning" as your wake time
  • Example: If you have a medical condition affecting sleep, answer based on your reality
  • Make a note of questions that didn't fit—may indicate need for personalized approach

Issue: "I'm too tired/distracted to focus on this right now"

Cause: Low energy, poor timing, or assessment fatigue

Solutions:

  • Stop and come back later—forcing it leads to inaccurate results
  • Choose a time of day when you're most alert (usually morning or early afternoon)
  • Start with just the Sleep pillar (10 questions) if full assessment feels overwhelming
  • This assessment requires some mental energy—if you have none, that's a data point about your wellness

Issue: "I feel defensive or upset by the questions"

Cause: Questions touching on areas of struggle or shame

Solutions:

  • This is normal and actually valuable information
  • Notice which questions trigger defensiveness—those are often priority areas
  • Remember: This is private; no one is judging you
  • Low scores aren't moral failings; they're starting points for improvement
  • Consider whether emotional reaction indicates need for professional support

Problems with Scoring​

Issue: "My scores seem too low compared to how I feel"

Cause: Adaptation to dysfunction ("I'm used to feeling this way")

Solutions:

  • Low scores with "feeling okay" may indicate you've normalized suboptimal wellness
  • Consider: Would you want a friend or family member living with your scores?
  • Pay attention to whether you're functioning vs. thriving
  • Take the results seriously even if you feel "fine"—prevention is easier than treatment

Issue: "My scores seem too high compared to how I feel"

Cause: Possible mental health issue (depression can distort perception) or one critical factor not captured by assessment

Solutions:

  • Consider whether depression is affecting your self-perception
  • Look at individual questions—are there specific areas of struggle within pillars?
  • Take the detailed assessment for relevant pillars
  • If discrepancy is large, consider professional support (therapist or doctor)

Issue: "All my scores are in the middle range"

Cause: Moderate wellness across the board, or reluctance to commit to extremes

Solutions:

  • Middle scores (11-14 per pillar) suggest foundation is present but not optimized
  • Focus on the lowest middle score as your starting point
  • Consider whether you avoided extreme answers—retake if so
  • Moderate across the board often means no crisis but significant room for improvement

Issue: "One pillar is much higher/lower than others"

Cause: Strength or weakness in specific area, or compensatory behavior

Solutions:

  • One high pillar: That's a strength—maintain it and leverage it for motivation
  • One low pillar: Clear priority—focus there first
  • High movement, low sleep: Common pattern of overtraining without recovery
  • High nutrition, low movement: Common pattern of knowledge without implementation
  • Large discrepancies are valuable data about imbalances

Problems with Interpretation​

Issue: "I don't fit any of the profile patterns"

Cause: Unique combination of scores or patterns

Solutions:

  • Profiles are common patterns, not exhaustive categories
  • Use the general prioritization rules instead (sleep first, or lowest pillar)
  • Create your own profile description if helpful
  • Focus on the actionable guidance rather than fitting a category

Issue: "The recommendations seem too simple/obvious"

Cause: Expecting complex solutions or already aware of issues

Solutions:

  • Simple doesn't mean easy—implementation is where the work happens
  • Knowing what to do and actually doing it are very different
  • The value is in prioritization, not novel information
  • If recommendations are obvious, the question is: why haven't you implemented them?

Issue: "I'm not sure which pillar to prioritize"

Cause: Multiple low scores or unclear decision rules

Solutions:

  • Default rule: If Sleep is below 14, start there
  • Exception: If Stress is below 8, start with Stress (and consider professional support)
  • Tie-breaker: Choose the pillar that feels most doable or most important to you
  • When stuck: Flip a coin—any progress is better than paralysis by analysis

Issue: "My priority pillar is Environment/Lifestyle, but that seems vague"

Cause: This pillar is broad and multifaceted

Solutions:

  • Look at specific questions within Environment pillar to identify focus area
  • Common issues: Light exposure, nature time, social connection, purpose
  • If lowest sub-area is social connection or purpose, consider professional support (therapist or coach)
  • You may choose to focus on Sleep or Movement first if they're also low

Problems After the Assessment​

Issue: "I took the assessment but haven't taken any action"

Cause: Overwhelm, lack of clarity, or low motivation

Solutions:

  • Choose the smallest possible action (e.g., "go to bed 15 minutes earlier tonight")
  • Set a specific time to take the detailed assessment for your priority pillar
  • Tell one person about your results and what you plan to do
  • Consider whether lack of action indicates need for support or accountability
  • If inaction persists beyond 2 weeks, that's a sign to seek help

Issue: "I made changes but my scores didn't improve on reassessment"

Cause: Insufficient time, wrong focus area, or underlying issue needing attention

Solutions:

  • If reassessed before 8 weeks: Too soon; changes need more time to show up in scores
  • If made very small changes: May need more substantial intervention
  • If focused on wrong area: Revisit prioritization; maybe different pillar is root cause
  • If sustained effort with no change: Strong signal to seek professional support
  • Look at individual questions—sometimes overall score is stable but specific items improve

Issue: "My scores got worse instead of better"

Cause: Life stressors, failed intervention, or increased awareness (paradoxical)

Solutions:

  • Check context: Did major life event occur? Scores naturally fluctuate with life circumstances
  • Increased awareness: Sometimes getting worse before better as you become more attuned to dysfunction
  • Failed approach: Not all interventions work for everyone; try different strategy
  • Declining trajectory: If scores drop significantly (5+ points in a pillar), this is urgent—seek support

Issue: "I'm stuck at the same scores for months"

Cause: Plateau, systemic barriers, or approach not addressing root cause

Solutions:

  • Reassess your approach—doing the same thing repeatedly without change isn't working
  • Consider whether external factors (job, relationship, environment) are limiting improvement
  • Take detailed assessment to identify more specific barriers
  • Strong indicator that professional support (coach, therapist, trainer) would help
  • Sometimes plateau means it's time to focus on a different pillar

Assessment-Specific Technical Issues​

Issue: "I don't remember my previous scores to compare"

Cause: Not recording results

Solutions:

  • Always write down your scores with the date
  • Create a simple tracking sheet (spreadsheet or note) for reassessments
  • Take a photo of your completed assessment
  • Going forward: Track in the same place every time

Issue: "I want to track progress between assessments"

Cause: 8-12 weeks feels too long for feedback

Solutions:

  • Use the detailed pillar assessments for more frequent check-ins (every 4 weeks)
  • Track specific behaviors daily (e.g., bedtime, steps, stress level 1-10)
  • Don't retake this overall assessment more than once per 6-8 weeks (too frequent = noise)
  • Focus on behavior consistency rather than score changes

Issue: "My situation changed dramatically (new job, moved, illness) and scores don't reflect current state"

Cause: Major life transition

Solutions:

  • Retake the assessment reflecting your new normal (once it stabilizes)
  • Expect scores to be lower during transition—that's normal
  • Use assessment to identify which pillars are most affected by change
  • Focus on stability and basics during transitions, not optimization

When to Seek Professional Support​

The assessment is revealing the need for help beyond self-guided work if:

Immediate (This Week):

  • Stress/Mental Health score below 7
  • Any thoughts of self-harm
  • Inability to function in daily life
  • Substance use to cope

Soon (This Month):

  • Overall score below 35
  • Multiple pillars below 8
  • Scores declining despite effort
  • Physical symptoms of concern (chest pain, extreme fatigue, etc.)

Consider (When Convenient):

  • Stuck at same scores for 3+ months despite effort
  • One pillar persistently below 10
  • Want personalized guidance
  • Ready to accelerate progress

Types of Support to Consider:

  • Therapist/counselor (for Stress/Mental Health below 12)
  • Health coach (for accountability and planning)
  • Personal trainer (for Movement below 12)
  • Sleep specialist (for Sleep below 10)
  • Registered dietitian (for Nutrition below 12)
  • Primary care doctor (for overall score below 50 or physical symptoms)
## ❓ Common Questions

Q: Which pillar should I focus on first? A: Generally Sleep, unless Stress is critically low (below 8). Sleep is foundational—improvements there cascade to other areas.

Q: Can I work on multiple pillars at once? A: Focus on ONE primary pillar with maybe one secondary. Trying to fix everything at once usually results in fixing nothing.

Q: How often should I retake this assessment? A: Every 8-12 weeks during active improvement, every 3-6 months for maintenance.

Q: My scores are different from the specific assessments—which is accurate? A: The specific assessments are more detailed. Use this overall assessment for big-picture prioritization, specific assessments for deeper dive.

Q: What if all my scores are low? A: Start with Sleep. It's the foundation. And consider reaching out for professional support—multiple low scores can indicate the need for more than self-help.

## ✅ Quick Reference

Priority Decision Matrix​

Your SituationStart Here
Sleep is lowestSleep Pillar
Stress below 8Burnout Recovery
Movement lowestMovement Pillar
Nutrition lowestNutrition Pillar
All moderate, goal-focusedIntegration Roadmaps

Score Benchmarks​

ScoreMeaning
85-100Excellent—optimize and maintain
70-84Good—address lowest pillar
55-69Needs work—focus on 1-2 pillars
40-54Concerning—prioritize one pillar
Below 40Critical—seek support

💡 Key Takeaways​

Your Next Steps
  1. Identify your lowest pillar—that's your starting point
  2. Take the detailed assessment for that pillar
  3. Read relevant pillar content for action steps
  4. Implement 2-3 specific changes
  5. Reassess in 8-12 weeks

Remember: You don't need to fix everything at once. Progress in one area often improves others.

📚 Sources​

Evidence-Tiered Citations

Tier 1: High-Quality Evidence (Meta-analyses, Systematic Reviews, Large RCTs)​

Sleep Science:

  • Watson, N. F., et al. (2015). "Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society." Sleep, 38(6), 843-844.

    • Establishes 7-9 hours as optimal sleep duration for adults
    • Consensus statement based on systematic literature review

  • Cappuccio, F. P., et al. (2010). "Sleep duration and all-cause mortality: A systematic review and meta-analysis of prospective studies." Sleep, 33(5), 585-592.

    • Meta-analysis showing U-shaped relationship between sleep duration and mortality
    • Both short (<6h) and long (>9h) sleep associated with increased health risks

  • Chaput, J. P., et al. (2020). "Sleep timing, sleep consistency, and health in adults: A systematic review." Applied Physiology, Nutrition, and Metabolism, 45(10), S232-S247.

    • Demonstrates that sleep consistency matters as much as duration
    • Irregular sleep schedules associated with metabolic dysfunction

Nutrition Science:

  • Aune, D., et al. (2017). "Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies." International Journal of Epidemiology, 46(3), 1029-1056.

    • Comprehensive meta-analysis of vegetable/fruit intake and health outcomes
    • Strong dose-response relationship for disease prevention

  • Monteiro, C. A., et al. (2018). "Ultra-processed foods: What they are and how to identify them." Public Health Nutrition, 21(5), 936-941.

    • Defines processed foods and their health impacts
    • Foundation for understanding processed food risks

Movement Science:

  • Lee, I. M., et al. (2019). "Association of Step Volume and Intensity With All-Cause Mortality in Older Women." JAMA Internal Medicine, 179(8), 1105-1112.

    • Large prospective study establishing 8,000+ steps daily reduces mortality risk
    • Foundation for step count recommendations

  • Biswas, A., et al. (2015). "Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: A systematic review and meta-analysis." Annals of Internal Medicine, 162(2), 123-132.

    • Meta-analysis showing sitting time is independent risk factor
    • Even exercise doesn't fully counteract prolonged sitting

  • Westcott, W. L. (2012). "Resistance training is medicine: Effects of strength training on health." Current Sports Medicine Reports, 11(4), 209-216.

    • Comprehensive review of strength training benefits
    • Supports 2x/week recommendation for health

Stress & Mental Health:

  • Schuch, F. B., et al. (2016). "Exercise as a treatment for depression: A meta-analysis adjusting for publication bias." Journal of Psychiatric Research, 77, 42-51.

    • Meta-analysis showing exercise efficacy for depression comparable to medication
    • Establishes movement-mental health connection

  • Holt-Lunstad, J., et al. (2010). "Social Relationships and Mortality Risk: A Meta-analytic Review." PLoS Medicine, 7(7), e1000316.

    • Meta-analysis of 148 studies showing social connection's impact on longevity
    • Social connection as important as not smoking for health

Lifestyle Factors:

  • Wood, A. M., et al. (2018). "Risk thresholds for alcohol consumption: Combined analysis of individual-participant data for 599,912 current drinkers in 83 prospective studies." The Lancet, 391(10129), 1513-1523.
    • Large meta-analysis challenging "moderate drinking" benefits
    • Even moderate alcohol associated with health risks

Tier 2: Good Quality Evidence (Individual RCTs, Large Cohort Studies)​

Sleep:

  • Irish, L. A., et al. (2015). "The role of sleep hygiene in promoting public health: A review of empirical evidence." Sleep Medicine Reviews, 22, 23-36.
    • Systematic review of sleep hygiene practices
    • Evidence for screen avoidance, dark/quiet environment, caffeine timing

Nutrition:

  • St-Onge, M. P., et al. (2017). "Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association." Circulation, 135(9), e96-e121.

    • Evidence for meal regularity's metabolic benefits
    • Scientific statement based on comprehensive evidence review

  • Phillips, S. M., et al. (2016). "Protein "requirements" beyond the RDA: Implications for optimizing health." Applied Physiology, Nutrition, and Metabolism, 41(5), 565-572.

    • Review of protein needs for optimal health and muscle preservation
    • Supports protein-at-meals recommendation

Movement:

  • Dempsey, P. C., et al. (2016). "Benefits for Type 2 Diabetes of Interrupting Prolonged Sitting With Brief Bouts of Light Walking or Simple Resistance Activities." Diabetes Care, 39(6), 964-972.
    • RCT showing movement breaks reduce sitting-related metabolic harm
    • Foundation for "break up sitting time" recommendation

Stress:

  • Black, D. S., & Slavich, G. M. (2016). "Mindfulness meditation and the immune system: A systematic review of randomized controlled trials." Annals of the New York Academy of Sciences, 1373(1), 13-24.

    • Systematic review of stress management practices and immune function
    • Evidence for stress management benefits

  • Epel, E. S., et al. (2004). "Accelerated telomere shortening in response to life stress." Proceedings of the National Academy of Sciences, 101(49), 17312-17315.

    • Landmark study showing chronic stress accelerates biological aging
    • Mechanistic evidence for stress-health connection

Environment & Lifestyle:

  • LeGates, T. A., et al. (2014). "Light as a central modulator of circadian rhythms, sleep and affect." Nature Reviews Neuroscience, 15(7), 443-454.

    • Comprehensive review of light's impact on circadian rhythms and mood
    • Evidence for morning light exposure recommendation

  • Bratman, G. N., et al. (2015). "Nature experience reduces rumination and subgenual prefrontal cortex activation." Proceedings of the National Academy of Sciences, 112(28), 8567-8572.

    • RCT showing nature exposure reduces stress and improves cognition
    • Mechanistic evidence for nature time benefits

  • Hill, P. L., & Turiano, N. A. (2014). "Purpose in life as a predictor of mortality across adulthood." Psychological Science, 25(7), 1482-1486.

    • Large cohort study showing sense of purpose predicts longevity
    • Evidence for purpose/meaning in wellness

Tier 3: Mechanistic & Supporting Evidence​

Health Behavior Change:

  • Prochaska, J. J., et al. (2008). "Multiple health behavior change research: An introduction and overview." Preventive Medicine, 46(3), 181-188.

    • Evidence that sequential behavior change more effective than simultaneous
    • Foundation for "one pillar at a time" approach

  • McEwen, B. S. (2017). "Neurobiological and Systemic Effects of Chronic Stress." Chronic Stress, 1, 1-11.

    • Review of stress's physiological effects across systems
    • Explains stress's cascading impacts on sleep, eating, exercise

Nutrition-Mental Health:

  • Jacka, F. N., et al. (2017). "A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial)." BMC Medicine, 15(1), 23.
    • RCT showing dietary improvement treats depression
    • Evidence for nutrition-mental health connection

Work-Life Balance:

  • Bannai, A., & Tamakoshi, A. (2014). "The association between long working hours and health: A systematic review of epidemiological evidence." Scandinavian Journal of Work, Environment & Health, 40(1), 5-18.
    • Systematic review of work hours and health outcomes
    • Evidence for work-life balance importance

Sleep Mechanisms:

  • Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. New York: Scribner.
    • Comprehensive synthesis of sleep science (popular science book, but evidence-based)
    • Explains sleep's effects on decision-making, exercise motivation, stress

Important Notes on Evidence​

Assessment Validation: This overall wellness assessment is not a validated clinical instrument. The questions are based on established health guidelines and research evidence, but:

  • Scoring thresholds are pragmatic approximations, not empirically derived cutoffs
  • The equal weighting of pillars is a simplification
  • Individual variation means optimal ranges differ by person
  • This is a screening tool, not a diagnostic instrument

Limitations:

  • Most studies are observational (correlation, not causation)
  • Individual responses vary—what works on average may not work for you
  • Research often focuses on extremes (very high/low) more than moderate ranges
  • Cultural and contextual factors affect applicability

Strength of Recommendations:

  • Strong evidence: Sleep duration, movement volume, vegetable intake, social connection
  • Good evidence: Sleep consistency, meal regularity, protein intake, stress management practices
  • Moderate evidence: Specific timing recommendations, exact thresholds for some metrics
  • Weaker evidence: Optimal balance across pillars, exact scoring thresholds

Use of Evidence: The assessment synthesizes evidence into practical guidance. When research is uncertain, recommendations err toward:

  • Safety (no harm from following guidance)
  • Simplicity (accessible to implement)
  • Breadth (applicable to most people)
  • Conservative thresholds (avoiding both extremes)

Additional Reading​

For deeper dives into specific topics, consult the detailed pillar assessments which include more specific citations relevant to those domains.

🔗 Connections​