Self-assessment

Where are you right now?

30 questions across stress, sleep, nutrition, energy and focus. It takes about eight minutes and gives you a scored baseline, a performance radar and recommended starting points.

Colourful chart illustration representing sleep, stress, nutrition, energy and focus metrics
0 of 30 answered0%

Stress

Sleep

Nutrition

Energy

Focus

  1. Stress & Resilience

    1. I recover quickly after a demanding or stressful day.

  2. Stress & Resilience

    2. I notice tension building before it becomes overwhelming.

  3. Stress & Resilience

    3. I have practices I use deliberately to calm myself.

  4. Stress & Resilience

    4. I can stay composed when plans change at short notice.

  5. Stress & Resilience

    5. I keep setbacks in perspective rather than replaying them.

  6. Stress & Resilience

    6. I take real breaks during the day instead of pushing straight through.

  7. Sleep & Recovery

    7. I wake up feeling rested most mornings.

  8. Sleep & Recovery

    8. My sleep and wake times stay consistent across the week.

  9. Sleep & Recovery

    9. I wind down without screens in the hour before bed.

  10. Sleep & Recovery

    10. I fall asleep within about twenty minutes of lying down.

  11. Sleep & Recovery

    11. I sleep through the night without long periods awake.

  12. Sleep & Recovery

    12. I avoid caffeine and heavy meals late in the evening.

  13. Nutrition & Lifestyle

    13. I eat regular meals rather than skipping and catching up later.

  14. Nutrition & Lifestyle

    14. My meals include protein and vegetables most days.

  15. Nutrition & Lifestyle

    15. I stay well hydrated through the working day.

  16. Nutrition & Lifestyle

    16. I eat mindfully rather than while working or scrolling.

  17. Nutrition & Lifestyle

    17. My energy stays steady between meals without sugar crashes.

  18. Nutrition & Lifestyle

    18. I limit ultra-processed food and late-night snacking.

  19. Physical Energy

    19. I move or train on most days of the week.

  20. Physical Energy

    20. My physical energy stays steady from morning to evening.

  21. Physical Energy

    21. I feel physically capable of the demands placed on me.

  22. Physical Energy

    22. I include both strength and cardiovascular work in my week.

  23. Physical Energy

    23. I get up and move regularly instead of sitting for hours.

  24. Physical Energy

    24. I recover well between hard training sessions or long days.

  25. Focus & Attention

    25. I can work on one task for a long stretch without switching.

  26. Focus & Attention

    26. I return to what I was doing quickly after an interruption.

  27. Focus & Attention

    27. I finish the day having done the work that mattered most.

  28. Focus & Attention

    28. I protect blocks of time where notifications are off.

  29. Focus & Attention

    29. I decide my priorities before the day starts pulling at me.

  30. Focus & Attention

    30. I can think clearly under time pressure.