How the Mental Wellness Score is calculated

The Mental Wellness Score is built from a handful of evidence-inspired wellness “pillars”. This is not a clinical assessment. Think of it like a dashboard: we take a few inputs that most people can answer quickly, convert them into 0–100 sub-scores, then blend them into one number.

• Sleep (30%) — quantity + quality. Sleep affects mood regulation, stress resilience, and focus.
• Stress (20%) — your reported stress level (higher stress lowers the score).
• Mood (20%) — how you felt overall (higher mood increases the score).
• Connection (15%) — social support and connection act as a protective buffer.
• Clarity & habits (15%) — focus/clarity plus daily habits that nudge wellbeing.

Each pillar is turned into a sub-score from 0 to 100. For example, sleep hours are mapped to a “sweet spot” (roughly 7–9 hours). Too little sleep reduces the score quickly, and too much sleep reduces it slightly because it can be a sign of low energy or poor sleep quality. Sleep quality (1–10) becomes a simple 0–100 scale.

Stress works in the opposite direction: a stress level of 10 means very high stress, so the stress sub-score becomes low. Mood, connection, and focus scales go upward (10 feels good → higher sub-score).

Habits don’t magically solve everything, but they create momentum. The calculator uses four habit inputs: movement days/week, mindfulness minutes/day, screen time, and gratitude frequency. These are combined into a small “habits boost” that can add (or subtract) a few points. It’s intentionally modest: you should never feel that doing one habit perfectly “fixes” a low score, and you should never feel punished if life is busy.

Finally, we compute a weighted average:

• Sleep (30%) = average of sleep-hours score and sleep-quality score
• Stress (20%) = inverted stress score
• Mood (20%) = mood score
• Connection (15%) = connection score
• Clarity & habits (15%) = focus score adjusted by habits boost

Your final Mental Wellness Score is rounded to the nearest whole number. If you want a more detailed breakdown, look at the “pillar cards” shown after you calculate.

• 85–100: Thriving. Keep your supportive routines — and protect them when life gets busy.
• 70–84: Solid. You’re doing many things right; one small improvement could raise your score fast.
• 50–69: Mixed. Some pillars are okay, others need care. Pick the lowest pillar and start there.
• 0–49: Struggling. This is a sign to slow down, ask for support, and focus on basics first.

Example results (so you know what to expect)

Sleep 7.2 hours, quality 7/10, stress 6/10, mood 7/10, connection 6/10, movement 3 days, focus 6/10, screen time 6 hours, mindfulness 5 minutes, gratitude 2 days. This usually lands around the mid-60s to low-70s. The score isn’t “bad” — it’s a signal that stress and screen time are pulling down the wellness snapshot.

Sleep 5.5 hours, quality 4/10, stress 8/10, mood 4/10, connection 3/10, movement 1 day, focus 4/10, screen time 9 hours, mindfulness 0 minutes, gratitude 0 days. This often lands in the 30s to 40s. The lowest pillar will usually be sleep — and improving sleep by even 45–60 minutes can move the score noticeably.

Sleep 8.0 hours, quality 9/10, stress 3/10, mood 8/10, connection 8/10, movement 5 days, focus 8/10, screen time 3 hours, mindfulness 10 minutes, gratitude 5 days. This often lands in the 80s to 90s. These results are common when basic needs are met consistently.

• Compare your week to the examples to sanity-check your score.
• Use your lowest pillar as your “one lever” for the next 7 days.
• Track trends. A 5–10 point rise across a month is meaningful.

How to improve your score (without doing everything)

Most people try to fix mental wellness with a giant plan — and then nothing sticks. This calculator is designed to do the opposite: identify the one pillar that’s dragging your score down and give you a tiny next step.

• Pick a “shutdown time” 30 minutes earlier for 7 days.
• Get morning light within 60 minutes of waking (even 5 minutes helps).
• Keep the bedroom cool + dark + quiet (small changes matter).

• Do a 2-minute “name it to tame it” brain dump: what’s stressing you, specifically?
• Reduce one commitment this week (even a small one).
• Add a micro-recovery: 10 slow breaths before meals or meetings.

• Schedule one enjoyable activity (tiny is fine) in the next 48 hours.
• Move your body for 10 minutes — mood often follows action.
• Reach out to one person you trust (text counts).

• Create a “low-friction” social touchpoint: a weekly call or a walk with someone.
• Join a recurring community: class, club, co-working, volunteer shift.
• When you do connect, be present: 10 minutes with no multitasking.

• Try one 25-minute focus sprint (phone in another room).
• Reduce “context switching”: batch messages twice/day if possible.
• Hydrate + eat something protein-forward earlier in the day.

If your score is very low for several weeks, consider talking with a licensed professional. Tools like this can help you notice patterns — but real support is always allowed.

Frequently Asked Questions

• Is this a medical diagnosis?

  No. This is a quick self-reflection snapshot based on your own answers. It does not diagnose depression, anxiety, or any medical condition. If you’re worried about your mental health, a clinician can help.

• Why does sleep matter so much in the score?

  Sleep influences emotional regulation, stress tolerance, attention, and energy. When sleep is consistently low, many other pillars get harder. That’s why it carries a larger weight.

• My stress is high, but I’m still doing okay. Will the score be unfair?

  The score is designed as a snapshot, not a judgment. High stress doesn’t automatically mean you’re “not well” — it means your system is carrying load. Other strong pillars (sleep, connection, mood) can still keep your score solid.

• How often should I use this?

  Weekly is ideal. Daily scores can bounce around based on short-term events. Weekly snapshots are better for trends.

• Does screen time always hurt?

  Not always. Screen time can be social, educational, or relaxing. The calculator only applies a small penalty at higher levels because excessive scrolling can crowd out sleep, movement, and connection.

• Where is my data stored?

  Your inputs are processed locally in your browser. If you click “Save Snapshot”, the score is saved in your device’s local storage so you can compare weekly results.

Related calculators you might like

Use these to go deeper on specific pillars.