Where you are starting.
Select the answer that feels most true for each line. No right answers.
01 Movement
Steps
daily average
No tracker? Use a walking time estimate instead, it does not need to be exact.
Strength sessions
per week
Resistance training. Weights, bodyweight, bands, or machines, anything that challenges your muscles.
Aerobic
cardio
Sustained cardio at a pace where you could still hold a conversation. Walking, jogging, cycling, swimming, or rowing.
02 Sleep
Wake time
consistency
How much your wake-up time shifts day to day, weekends included.
Hours
per night
Morning
on waking
How rested you feel, not how many hours you got.
03 Food
Meals
daily structure
Planned means decided ahead of time, not whatever is around when you get hungry.
Protein
per meal
Meat, fish, eggs, dairy, legumes, or a protein shake all count.
Awareness
of intake
04 Attention
Morning
first screen
How long after waking up before you pick up your phone.
Focus
deep work
Working on one thing, uninterrupted, without checking your phone.
Social media
daily use
05 Mindset
Self-talk
inner voice
The voice in your head when something goes wrong.
Reactions
to setbacks
Think of a recent one. A mistake, a hard conversation, a missed workout.
Awareness
of thoughts
Your first actions.
Wherever you scored, this is where to start.
Control isn't found. It's built.