• You feel mentally scattered, unmotivated, or burned out.
• Tasks feel overwhelming, and decisions are hard to make.
• You're missing steps or avoiding responsibilities entirely.

• You get things done but often feel distracted or mentally tired.
• You sometimes forget tasks or procrastinate.
• Pressure can make it harder to stay organized.

You’re able to handle tasks, solve problems, and stay focused in your daily life.

• You manage routines and responsibilities well.
• You feel mentally alert and make decisions with clarity.
• You adapt well to challenges or changes.

Support may be lacking or difficult to reach right now — and that’s okay to acknowledge.

• You rarely talk about your thoughts or feelings.
• You feel alone, misunderstood, or distant from others.
• Social interaction may feel draining or overwhelming.

Your relationships are present but could be deeper or more frequent.

• You have people in your life, but connection isn’t consistent.
• You sometimes feel lonely, even in social settings.
• Reaching out or opening up may feel awkward or hard.

You feel comfortable around others and have meaningful interactions in your life.

• You have people to talk to and trust.
• You feel seen, heard, and supported.
• You maintain regular, healthy connections.

• You have frequent trouble sleeping or feel exhausted even after sleeping.
• You rely on naps, caffeine, or stimulants to function.
• You feel run down or burned out regularly.

• You sometimes struggle to fall or stay asleep.
• You wake up tired a few days a week.
• Energy dips or brain fog happen during the day.

• You fall asleep easily and sleep through the night.

• You wake up feeling refreshed and alert.

• You rarely need to nap or rely on caffeine to get through the day.

• A person who faces intense or frequent stress, often due to demanding situations, pressure, or challenges.

• A person who faces stress in certain situations, such as during deadlines, conflicts, or unexpected challenges, but generally maintains a balanced state most of the time.

• A person who generally remains calm, composed, and not easily overwhelmed by pressure or challenges.
• A person may have effective coping mechanisms, a relaxed mindset, or a lifestyle that minimises stressful situations.

• You feel burnt out or constantly “on.”
• You don’t remember the last time you did something for yourself.
• Relaxation feels out of reach or undeserved.

• You may feel guilty resting or taking breaks.
• Hobbies and downtime are often put off.
• Stress relief comes in bursts, not routines.

• You make time for hobbies, nature, or quiet time.
• You have healthy outlets for stress.
• You listen to your emotional and physical needs.

• You often use screens late into the night.
• Social media or games feel addictive or isolating.
• Screen use interferes with relationships, sleep, or productivity.

• You spend a lot of time on screens, especially at night.
• You may lose time scrolling or multitasking.
• Screens may affect your sleep or focus.

• You set boundaries with devices and apps.
• You take screen breaks and spend time in the real world.
• Tech supports your life, not overwhelms it.

• You rely on substances to cope, relax, or sleep.
• Use feels like a habit or escape rather than a choice.
• You’ve noticed negative physical or emotional effects.

• You use alcohol, nicotine, or others now and then.
• It may increase during emotional or social situations.
• You’re starting to notice the impact on sleep or energy.

• You either don’t use substances or use them rarely and responsibly.
• You feel in control of any use.
• It doesn't interfere with your wellbeing.

• Your routine changes daily or feels chaotic.
• You often forget or delay important tasks.
• There’s little separation between rest and responsibility.

• You manage okay, but often feel rushed or scattered.
• Some tasks fall through the cracks.
• You may struggle with sticking to daily plans.

• You have a consistent daily routine.
• You manage time well and complete tasks reliably.
• You make space for both work and rest.

• Meals are often skipped, irregular, or heavily processed.
• You rely on fast food or sugary drinks.
• You're not fueling your body in a sustainable way.

• You sometimes skip meals or eat on-the-go.
• You have a mix of healthy and less healthy options.
• Hydration or portion control may be irregular.

• You eat regular, nutritious meals.
• You stay hydrated and mindful of your intake.
• You limit processed foods and sugary drinks.

• You rarely engage in exercise or movement.
• You spend most of your day sedentary.
• Lack of activity may be impacting your energy or mood.

• You exercise occasionally or only when motivated.
• You sit for long periods with minimal breaks.
• Movement doesn’t yet feel like a routine.

• You engage in physical activity several times a week.
• You stay mobile throughout the day.
• You feel energized by movement.

• You feel flat, numb, or unmotivated most days.
• Enjoyment and interest in daily life is hard to find.
• You may feel isolated or overly self-critical.

• Some days feel emotionally heavy or draining.
• You may struggle with focus or low energy now and then.
• You still find enjoyment in things, but not consistently.

• You feel connected to yourself and others.
• You’re able to enjoy daily life and find motivation.
• You bounce back from emotional challenges with resilience.