How the Self‑Care Priority Score is calculated

The planner turns your check‑in into a single number: the Self‑Care Priority Score. Think of it as a “how urgently you should protect time for yourself” indicator. The score does not diagnose anything, and it’s not a mental‑health test. It’s simply a structured way to convert your current inputs into a practical plan.

The calculator starts by computing a Well‑Being Score (0–100) from seven areas: sleep, stress, energy, movement, hydration, screen time, and social connection. Each area is normalized to a 0–100 sub‑score (higher is better). Then we combine them with weights that reflect how strongly each factor tends to influence day‑to‑day functioning.

• Sleep score: proportional to 8 hours (capped at 100). Example: 6 hours → 75.
• Stress score: inverted from your 0–10 input. Example: stress 7 → 30.
• Energy score: your 0–10 input × 10. Example: energy 6 → 60.
• Movement score: scaled to 30 minutes (capped at 100). Example: 15 minutes → 50.
• Hydration score: scaled to 8 cups (capped at 100). Example: 4 cups → 50.
• Screen score: decreases as screen hours rise (roughly 6 hours → about 0).
• Social score: your 0–10 input × 10.

We compute a weighted average so the score doesn’t overreact to a single number. The current weights are:

• Sleep: 22%
• Stress: 18%
• Energy: 12%
• Movement: 14%
• Hydration: 10%
• Screen time: 12%
• Social connection: 12%

Finally, we translate Well‑Being into Priority: Priority = 100 − Well‑Being. That means a high Priority Score doesn’t mean you’re “doing life wrong” — it simply means that self‑care will have a bigger payoff right now.

• 0–24 (Maintenance): You’re steady. Keep small habits consistent.
• 25–49 (Reset): You’re okay, but you’ll benefit from a quick tune‑up.
• 50–74 (Recharge): You’re running low. Protect time for recovery today.
• 75–100 (SOS): High priority. Do the smallest plan first, then reassess.

Real‑world examples (so you can sanity‑check your result)

Example 1: “Busy but okay”
Energy 6, Stress 5, Sleep 7, Water 6, Movement 25 min, Screen 4 hours, Social 6, Time 30 minutes. You’ll likely land in the Reset range. The plan usually looks like: a short breathing reset + a quick walk + a hydration + screen‑sunset micro‑rule.

Example 2: “Overwhelmed day”
Energy 3, Stress 9, Sleep 5, Water 2, Movement 0, Screen 8, Social 2, Time 20 minutes. You’ll likely land in SOS. The plan typically prioritizes nervous‑system calming, a tiny movement “shake‑off,” and an immediate water/food cue — because when you’re overwhelmed, the best plan is the one you can actually start.

Example 3: “Physically fine, mentally scattered”
Energy 7, Stress 7, Sleep 8, Water 8, Movement 40 min, Screen 7, Social 4, Time 45 minutes. You might land in Reset or Recharge. The plan often targets screen overload, adds a focus ritual (single task sprint), and builds a calm‑down block to bring stress down.

Note: Your exact plan also depends on your weakest sub‑scores and your chosen intention. Two people can have the same Priority Score and still get different plans — because the “why” behind the score matters.

Why this planner is effective (and actually doable)

A good self‑care plan has three traits: it’s specific, it’s small, and it targets the right bottleneck. If your sleep was low, a 60‑minute workout plan is unrealistic. If your stress is high, “be more mindful” is too vague. This planner picks actions that:

• Lower stress fast: breathing resets, sensory grounding, tiny “wins”.
• Increase energy: movement snacks, hydration cues, sunlight breaks.
• Reduce overload: screen boundaries, single‑task sprints, environment reset.
• Protect tonight: wind‑down routines when sleep is the weak link.

The 3‑step schedule is designed to fit into the minutes you have available. It also follows a simple psychology trick: start with the easiest step so momentum carries you into the next one. You don’t need motivation — you need a plan that creates it.

• Screenshot your plan and share it with one friend.
• Write: “If I don’t do Step 1 in 20 minutes, roast me.”
• Or post it as a story and tag your “self‑care buddy.”

Frequently Asked Questions

• Is this medical or mental‑health advice?

  No. This is a general wellness planner for everyday self‑care. If you’re dealing with persistent anxiety, depression, panic, or safety concerns, it’s best to talk to a qualified professional.

• Why does screen time affect the score?

  Screen time can be neutral or helpful, but high screen hours often correlate with eye strain, late sleep, reduced movement, and mental overload. The planner uses it as a practical signal: if screens are high, it suggests a short “screen sunset” or phone‑free block.

• What if my numbers are “bad” and I feel guilty?

  The score isn’t a grade — it’s a priority indicator. High Priority simply means small self‑care actions will have a bigger payoff. Guilt is not required for the plan to work.

• What if I only have 10–15 minutes?

  The planner automatically compresses the schedule. You’ll get a “minimum viable reset”: a calming step + a body step + a basic needs step (water/food). Do that first, then repeat later.

• Can I use this daily?

  Yes — it’s built for daily check‑ins. Many people use it as a quick “am I okay?” scan, then screenshot the plan as their mini to‑do list.

• Does the planner save my data?

  Your inputs are processed in your browser. If you choose to save, the plan is stored in localStorage on this device only.