The scoring formula (simple on purpose)

The Mental Wellness Snapshot is designed like a “dashboard light,” not a medical test. The goal is to give you a clear, repeatable way to check your current baseline in under a minute — then translate that into one or two small, practical actions. Many tools try to measure everything. This one intentionally focuses on six everyday signals that most people can rate quickly without overthinking: mood, stress, sleep quality, energy, focus, and connection.

Each slider is rated from 1 to 10. Higher is “better” for mood, sleep, energy, focus, and connection. For stress, higher usually means more strain — so we invert it when calculating the final score. That inversion turns “stress” into a “calm” contribution, so the scale stays intuitive: higher score = more stable wellness.

Stress is the only slider that works “backwards” for wellness. To fix that, we convert it into a calm value:

• Calm = 11 − Stress

Example: if your stress is 8/10, your calm score becomes 3/10. If stress is 2/10, calm becomes 9/10. This doesn’t mean stress is “bad” — it just reflects how much pressure you’re currently carrying.

The snapshot uses a weighted average. Why weights? Because in day‑to‑day life, certain basics tend to influence everything else. For many people, sleep and stress can swing energy, mood, and focus dramatically. Mood also tends to color your whole interpretation of the week. Connection matters too — but the impact can vary by personality and context, so it’s weighted a bit lower.

• Mood: 22%
• Stress (inverted into calm): 20%
• Sleep quality: 18%
• Energy: 16%
• Focus: 14%
• Connection: 10%

After converting stress to calm, we compute:

• Weighted = (Mood × 0.22) + (Calm × 0.20) + (Sleep × 0.18) + (Energy × 0.16) + (Focus × 0.14) + (Connection × 0.10)

That “Weighted” number lands between 1 and 10. Think of it as your blended wellness rating on the same scale as the sliders. We then convert it to a familiar 0–100 score for easy comparison and sharing.

To translate 1–10 into 0–100, we map 1 → 0 and 10 → 100:

• Snapshot Score = ((Weighted − 1) / 9) × 100

The meter on the results card uses this same score: 0 = struggling, 50 = mixed/neutral, 100 = thriving.

Scores are grouped into four simple bands. These are not diagnoses — they’re interpretation “buckets” meant to help you choose next steps without spiraling.

• 80–100 (Thriving): Your basics look strong. Protect your routine and boundaries.
• 65–79 (Doing okay): Stable overall. Pick one lever to improve by 1 point this week.
• 45–64 (Mixed / fragile): Some areas are wobbly. Simplify, reduce pressure, add one stabilizer.
• 0–44 (Struggling): Heavy load. Go gentle. Prioritize support, rest, and immediate stress reduction.

Example A — A solid week with mild stress

• Mood 7, Stress 4, Sleep 7, Energy 6, Focus 6, Connection 6
• Calm = 11 − 4 = 7
• Weighted = 7×0.22 + 7×0.20 + 7×0.18 + 6×0.16 + 6×0.14 + 6×0.10 = 6.72
• Score = ((6.72 − 1)/9)×100 ≈ 63.6 → 64/100 (Mixed / fragile)

Notice how this can be “mostly okay” but still land in the mixed range if a couple sliders are mid‑pack. That’s not a problem — it’s a useful nudge: improve one area (often sleep or stress) and the whole system lifts.

Example B — High stress but good connection

• Mood 6, Stress 8, Sleep 6, Energy 5, Focus 5, Connection 8
• Calm = 3
• Weighted = 6×0.22 + 3×0.20 + 6×0.18 + 5×0.16 + 5×0.14 + 8×0.10 = 5.32
• Score ≈ ((5.32 − 1)/9)×100 ≈ 48.0 → 48/100 (Mixed / fragile)

This pattern is common in busy seasons: connection helps, but sustained pressure still drags the snapshot down. The tool’s “next steps” will usually suggest tiny pressure relief and one sleep or energy stabilizer.

Example C — Low mood and low sleep

• Mood 3, Stress 7, Sleep 3, Energy 3, Focus 4, Connection 4
• Calm = 4
• Weighted = 3×0.22 + 4×0.20 + 3×0.18 + 3×0.16 + 4×0.14 + 4×0.10 = 3.44
• Score ≈ ((3.44 − 1)/9)×100 ≈ 27.1 → 27/100 (Struggling)

A result like this isn’t a label — it’s a signal to reduce load and reach for support. If you feel unsafe, hopeless, or in crisis, prioritize professional help or local emergency services.

The most viral way to use this tool is also the most effective: repeat it weekly and track trends. Your brain loves stories, and one bad day can feel like “everything.” A weekly snapshot gives you evidence. The “Save” button stores up to 20 snapshots locally on your device so you can notice direction.

• Pick a consistent day (e.g., Sunday evening) and choose “Last 7 days.”
• Find your lowest slider and aim to raise it by just 1 point this week.
• Keep the action tiny: a 10‑minute walk, a 30‑minute earlier bedtime, one message to a friend.
• Re‑check next week. Direction beats perfection.

Finally, remember: wellness is contextual. A demanding week, grief, illness, or major change can lower scores. That doesn’t mean you “failed.” It means your system is responding to reality. Use the snapshot as a gentle check‑in — the kind you’d offer a friend.

Frequently Asked Questions

• Is this a clinical assessment?

  No. This is a quick self‑reflection snapshot, built for clarity and habit‑building. It does not diagnose anxiety, depression, burnout, ADHD, or any other condition. If you’re worried about your mental health, consider talking with a licensed professional who can support you in context.

• What timeframe should I choose: Today, 7 days, or 30 days?

  Use Today for a quick check‑in. Use Last 7 days for the best balance of accuracy and usefulness — it smooths out one weird day. Use Last 30 days if you’re in a longer season (busy month, travel, exams, a new job) and want a broader average.

• Why is stress inverted?

  Higher stress usually reduces well‑being, so we convert it into a “calm” contribution using Calm = 11 − Stress. This keeps the final score intuitive: higher score means more stable wellness.

• Can I “game” the score?

  You can, but it defeats the purpose. The tool works best when you answer quickly and honestly. If you notice yourself wanting to inflate the numbers, that’s actually useful information — it can be a sign you’re seeking reassurance. Try using the snapshot as a neutral mirror, not a grade.

• My score changed a lot from last week — is that normal?

  Yes. Sleep, stress, and connection can shift quickly based on life events. If the change makes sense (travel, deadlines, conflict, illness), treat it as expected signal. If swings feel frequent or intense, it may help to track patterns and consider extra support.

• What if my score is low but I think I’m fine?

  That can happen. Maybe you’re pushing through a demanding season, or you rate yourself strictly. Use the slider pattern more than the single number. Ask: “Which area is lowest, and what tiny stabilizer could help?” Even small adjustments can improve resilience.

• What if my score is high but I still feel off?

  A snapshot can miss nuances (grief, uncertainty, identity stress). If something feels off, trust that signal. You can pair this tool with more specific checks (stress, burnout, overthinking) or journaling. If distress is persistent, professional support can help.

• Is my data saved or sent anywhere?

  No. The sliders are processed in your browser. If you click Save, snapshots are stored locally on this device using your browser’s storage (up to 20). Clearing your browser storage will remove them.

• What should I do if I’m in crisis?

  If you feel unsafe, in immediate danger, or at risk of harming yourself or someone else, contact local emergency services right away. If you can, reach out to a trusted person. This tool cannot provide crisis support.