How the Routine Reset Score is calculated

The Routine Reset Score is a 0–100 number that estimates how “reset-ready” your current life setup is. It’s not a moral judgment. It’s a snapshot of your current capacity. A higher score means you have enough sleep + energy + time to rebuild habits quickly. A lower score means your first job is to protect recovery and reduce friction.

A routine breaks when your inputs (sleep, energy, time) can’t cover your outputs (commitments, stress, decision load). So the score measures those forces and converts them into one simple number. Then the planner uses the same inputs to suggest the smallest routine anchors that will create the biggest rebound.

• Sleep Support: how close you are to a healthy sleep baseline (default target: 8 hours).
• Energy: your self-rated energy scaled to 0–100.
• Stress Buffer: lower stress = higher buffer (stress is inverted).
• Time Capacity: deep-work minutes available converted to a 0–100 readiness signal.
• Commitment Load: more commitments reduce reset bandwidth (also inverted).

The final score is a weighted average (weights sum to 100%): Sleep Support 30%, Energy 25%, Stress Buffer 20%, Time Capacity 15%, and Commitment Load 10%. Sleep gets the biggest weight because it amplifies everything else: mood, discipline, focus, cravings, and resilience.

The planner assumes an 8-hour target for most adults (you can still reset successfully with less, but it’s harder). Sleep Support uses:
sleepDebt = max(0, 8 − sleepHours)
sleepScore = 100 − (sleepDebt / 5) × 100 (clamped 0–100)

That means if you sleep 8 hours, sleepDebt is 0 → sleepScore 100. If you sleep 6 hours, sleepDebt is 2 → sleepScore about 60. If you sleep 4 hours, sleepDebt is 4 → sleepScore about 20. It’s intentionally strict, because big sleep debt makes resets feel like pushing a boulder uphill.

Deep-work minutes are converted to a capacity score with diminishing returns: timeScore = sqrt(min(deepWork, 240) / 240) × 100. That means going from 0 → 60 minutes gives a big boost, while 180 → 240 gives a smaller boost. The goal is to encourage consistent blocks, not perfection.

Commitments/day (0–10) are inverted: commitScore = (1 − commitments/10) × 100. If you have 2 commitments/day, you get 80. If you have 8, you get 20. Again: not “bad,” just a signal that your reset plan needs to be smaller and more protective.

How the planner builds your reset roadmap

Once you enter your inputs, the planner does two things: it picks a reset style and it generates daily anchors. The reset style is simply “how aggressive should this plan be?” based on your score.

• 0–39 (Recovery First): Protect sleep, reduce obligations, make anchors tiny.
• 40–64 (Stabilize): Build 2–3 anchors and add a small focus block daily.
• 65–84 (Rebuild): Add structure: morning plan, 60–120 minute focus block, evening shutdown.
• 85–100 (Optimize): You’re ready for upgrades: workouts, extra deep work, and tighter boundaries.

The planner uses a “minimum effective dose” approach: it picks a Morning Anchor (start), a Midday Anchor (stability), and an Evening Anchor (shutdown). Those three points create a reliable loop.

Your selected focus goal (sleep, productivity, health, screen, or balance) changes which anchors are emphasized. A screen-time reset includes a nightly “digital sunset,” while a productivity reset includes a first-task “launch sequence.” A health reset includes hydration + movement, and a balance reset includes a short decompression ritual.

A 3-day reset is a fast reboot when you need momentum. A 7-day reset is long enough to feel the shift without burnout. A 14-day reset is for deeper change (jet lag, a life transition, or post-burnout). Even if you choose 14 days, the planner shows the first 7 days in detail because those are the “make-or-break” days.

Realistic Routine Reset examples (so you can copy)

Inputs: sleep 6.0 hours, energy 4/10, stress 8/10, deep work 30 minutes, commitments 7/day, 7-day reset. Result: Routine Reset Score ~ 35–45 (Recovery First).

• Morning: Wake + water + 5-minute tidy (no phone until after).
• Midday: 25-minute focus sprint (one task only), then stop.
• Evening: 20-minute wind-down + lights lower + bedtime protected.

In Recovery First mode, the win is rebuilding your baseline. Once sleep improves, your score climbs and the plan becomes more ambitious.

Inputs: sleep 7.5 hours, energy 7/10, stress 5/10, deep work 90 minutes, commitments 4/day, 7-day reset. Result: Routine Reset Score ~ 65–75 (Rebuild).

• Morning: 3-minute plan (Top 1 task) + start the first 25 minutes immediately.
• Midday: 60–90 minute deep work block (phone out of room).
• Evening: Shutdown ritual: review tomorrow + set clothes + digital sunset 45 minutes before bed.

This reset restores “control.” You don’t need more motivation — you need fewer decisions.

Inputs: sleep 8.0 hours, energy 8/10, stress 3/10, deep work 120 minutes, commitments 2/day, 14-day reset. Result: Routine Reset Score ~ 85–95 (Optimize).

• Morning: Consistent wake time + movement + first deep work before messages.
• Midday: 2-hour focus block + walk after lunch.
• Evening: Tight shutdown + reading or stretching (screen-free last hour).

Frequently Asked Questions

• Is this a strict schedule?

  No. It’s an anchor-based plan. Anchors are small, repeatable actions that “lock” your day into a rhythm even when everything else changes.

• What if my schedule is irregular?

  Keep the same order (wake → water → plan) even if the clock time changes. Consistency of sequence matters more than the exact time.

• Why does sleep matter so much in the score?

  Because sleep debt increases stress sensitivity, lowers impulse control, and makes focus harder. Sleep is the fastest lever to restore your baseline.

• Can I do a reset while working full-time?

  Yes. If your commitments are high, the plan gets smaller. A 25-minute daily focus sprint still counts. Consistency beats intensity.

• What if I miss a day?

  Missing a day doesn’t ruin a reset. Use the next day as Day 1 again. Keep your Evening Anchor even when the daytime goes off the rails.

• How do I get the most viral, shareable result?

  Screenshot your score + Day 1 anchors and post “Resetting in 7 days.” Then post your Day 7 score update.