How the habit score works
The habit score is a number from 0 to 100. It comes only from your answers to 12 questions. We do not measure your body, and we do not use data from other people.
The six areas
The quiz has two questions for each of these areas:
- Sleep
- Water
- Movement
- Screen time
- Focus
- Stress
The calculation
- Each answer gives 0, 1, 2 or 3 points.
- Each area has a maximum of 6 points. We show the area as a number from 0 to 100.
- Your habit score is the average of the six area numbers.
- The area with the lowest number becomes your first step.
The 28-day plan
- Weeks 1 to 3 take your three lowest areas, one area for each week.
- Week 4 uses those three areas together.
- Each area has easy, medium and hard steps. Your area number sets the first level.
- Three steps done in a row move you up one level. Two “Too hard” answers move you down.
- You can score again each 7 days. The chart shows each score.
- “Go deeper” adds 5 questions to an area. The detailed number uses all 7 answers.
What the score is not
The score is a self-check. It is not a medical test and it does not diagnose a condition. The points for each answer are our own judgement of common daily habits. Two people with the same score can have different needs. Speak to a doctor about any health concern.
Sources
Where a tip states a fact, the fact comes from one of these public health pages:
- CDC: About Sleep
- CDC: Adult Activity Guidelines
- CDC: About Water and Healthier Drinks
- NIMH: I’m So Stressed Out! Fact Sheet
The daily steps and the Focus tips are suggestions from us. Where a step repeats public guidance, the guidance comes from the pages above.