High. I feel vibrant, energetic, and motivated most of the time. My energy stays consistent throughout the day.

Good. I generally feel well and productive. I experience dips occasionally but recover quickly.

Moderate. My energy is average. I can function but often rely on caffeine, willpower, or short breaks to keep going.

Low. I frequently feel drained or sluggish, and it takes effort to get through daily tasks.

Very Low. I feel exhausted or depleted most of the time and struggle to find motivation or physical energy.

Great ! I'm in the zone !

Not bad, my mind hardly wanders.

Decent, but I sometimes get distracted.

Low. I procrastinate, struggle to initiate tasks, and lose momentum easily.

Very poor, I can barely focus.

Very. I feel grounded and steady most of the time. External events rarely affect me deeply.

Mostly. I may feel stressed or overwhelmed occasionally, but I return to calm fairly quickly.

Somewhat. I maintain calm in certain situations, but I can feel thrown off depending on circumstances.

Not much. I experience frequent anxiety or overwhelm and find it hard to regain calm.

Not at all. I feel persistently tense, anxious, or overwhelmed, with little sense of calm.

Very low. I almost never feel stressed.

Quite low. It takes longer for me to feel stressed.

Moderate. Stress feels manageable but ever-present.

High. Most of my days feel quite stressful.

Very high. I feel more stressed than ever.

Great ! I get deep sleep and wake up well rested.

Fairly good. I usually get enough hours but don’t always wake fully refreshed.

Decent. I try to get at least 6 hours.

Low. I wake up multiple times during the night.

Very low. Falling asleep is a struggle, and I wake up exhausted.

Excellent ! I feel positive and hopeful everyday and setbacks don’t take long to overcome.

Good. I feel positive and hopeful most days of the month.

Fair. I’m mostly positive, but experience predictable dips (e.g. hormonal, stress-related).

Bad. I ruminate, feel anxious and/or depressed half the time.

Poor. I ruminate, feel anxious and/or depressed almost everyday.

Excellent ! I poop 1-2 times daily.

Good. I poop daily.

Fair. Sometimes good sometimes bad. No real rhythm.

Bad. I poop every 2 days.

Poor. I poop only every 3 days or more.

Excellent ! My poops are always soft, well formed logs.

Good. They're sometimes too soft or too hard but most days, well formed logs.

Fair. I pass well formed logs on occasion only. They're otherwise mostly too hard or too watery.

Poor. My poops are frequently hard, watery, or difficult to pass.

Bad. My poops are always super hard pebbles, or super watery.

Excellent ! My cycles are regular around 28 days long and I barely have any troubling symptoms during or before my period.

Good. My cycles are regular around 28 days and I experience moderate premenstrual symptoms.

Fair. My cycles are irregular, shorter or longer than the typical 28 days, and I experience moderate premenstrual symptoms.

Poor. There is no pattern to my menstrual cycle, and/or my premenstrual symptoms affect my function (pain, cramps, aches, cravings, breast swelling, large dips in mood).

N/A - I’ve had a hysterectomy, am post menopausal - or I am male.

Excellent. I recover from workouts within 24 hours and feel strong, capable, and resilient.

Good. I recover within 24-48 hours with mild soreness that doesn’t limit my activity.

Fair. I feel noticeably sore or fatigued for 2–3 days and need to reduce activity.

Poor. I avoid or struggle with workouts due to lingering soreness, weakness, or fatigue.

Very poor. It takes me over 3 days to recover from light activity and I experience significant muscle aches, pains, or weakness.

Excellent ! I don’t experience cravings at all.

Good. I experience cravings less than 7 days a month, typically around my period.

Fair. I experience cravings 7-14 days a month.

Bad. I experience cravings 14-28 days a month.

Poor. I have daily intense cravings, especially for sugar and carbohydrates.