What the Wellness Planner is measuring

“Wellness” is a big word, so this planner narrows it down to the basics that tend to shape how you feel day‑to‑day. Think of it as a personal operating baseline. When your baseline is stable, you have more energy, clearer thinking, and more emotional range. When it’s unstable, everything feels harder — even things you normally handle well.

The sliders are not meant to be perfect metrics. They are anchors. When you pick a number, you’re taking a snapshot of your current patterns. That snapshot becomes useful when you compare it to your next snapshot. Over time, you’ll see what changes your score the most — and, more importantly, what changes how you feel.

• Sleep hours: too little sleep reduces energy and mood; too much can also signal low recovery. The “sweet spot” varies, but many people function best around 7–9 hours.
• Sleep quality: hours don’t help if sleep is restless. Quality captures how restorative your nights feel.
• Movement: daily movement improves circulation, mood, and sleep. It doesn’t need to be intense; consistency matters most.
• Nutrition quality: a simple self‑rating of food choices and meal regularity. Better nutrition often stabilizes energy and reduces cravings.
• Hydration: dehydration can worsen fatigue and headaches. This is a simple proxy for “am I supporting my body’s basics?”
• Stress: stress is inverted in the score because higher stress usually drains recovery.
• Sunlight/outdoor time: light exposure supports circadian rhythm, mood, and sleep timing.
• Mindfulness/quiet time: a short daily pause can reduce stress reactivity and improve clarity.
• Connection: feeling supported helps consistency and resilience.
• Screen time (non‑work): higher screen time often competes with sleep and recovery. It’s treated as a gentle penalty, not a moral judgment.
• Bedtime consistency: irregular sleep timing can reduce sleep quality even when hours look fine.

The planner converts these inputs into a score and then generates a weekly plan with micro‑actions. The plan tries to be realistic: it suggests changes that are small enough to do on your worst day, not your best day. That’s how habits stick.

This tool does not diagnose health conditions. It’s a reflection and planning aid. If you have persistent symptoms (sleep issues, pain, anxiety, depression, etc.), a qualified clinician can help you assess causes and options.

The scoring formula (transparent + simple)

Each input is normalized to a 0–10 “subscore,” then combined with weights. Stress and screen time are treated as drains (they reduce the score), while the rest are treated as supports. The final result is scaled to 0–100.

• Sleep (hours + quality + consistency): 34%
• Stress (inverted): 18%
• Movement: 14%
• Nutrition: 12%
• Hydration: 8%
• Sunlight/outdoor time: 6%
• Mindfulness: 4%
• Connection: 4%
• Screen time penalty: up to −8 points

• Sleep hours: 7–9 hours maps near the top. Below ~6 hours reduces the subscore faster.
• Movement: 30 minutes/day is treated as a strong baseline. More helps, but with diminishing returns.
• Hydration: 8 cups/day is treated as a reasonable target in this simplified model.
• Sunlight: 20–30 minutes/day is treated as a strong baseline.
• Mindfulness: 10 minutes/day is treated as a meaningful baseline (more helps, but gently).

Why not make the math “more scientific”? Because the planner’s value is the behavior loop: measure → pick one lever → do a tiny action → re‑measure. If the math becomes complicated, people stop using the tool — and the tool becomes useless.

Example wellness snapshots (and what to do next)

Example A: “Busy week, running on fumes.”

• Sleep hours: 5.5 · Quality: 4 · Consistency: 3
• Stress: 8 · Movement: 10 min · Screen time: 4 hrs

This snapshot usually produces a lower score, not because you “failed,” but because your body is operating without recovery. The highest‑leverage plan is not “fix everything.” It’s: add 45–60 minutes to sleep window, reduce one stressor, and add a short walk.

Example B: “Okay baseline, inconsistent.”

• Sleep hours: 7 · Quality: 6 · Consistency: 4
• Stress: 6 · Movement: 25 min · Nutrition: 6

Here the plan often targets bedtime consistency. People are surprised how much a consistent sleep schedule improves energy and cravings. A realistic micro‑action: “Choose a 45‑minute bedtime window and protect it 4 nights this week.”

Example C: “Pretty good, want to level up.”

• Sleep hours: 8 · Quality: 8 · Stress: 4
• Movement: 35 min · Nutrition: 7 · Connection: 7

When your baseline is already good, the best plan is usually maintenance: keep sleep protected, keep movement consistent, and pick a single “quality upgrade” (more sunlight, a short mindfulness practice, or a weekly social plan). The goal becomes stability, not intensity.

Turn your score into a weekly plan

Your score is a summary; your plan is the action. This planner picks your lowest 2–3 levers (with special attention to sleep and stress) and suggests micro‑steps. Use this routine:

• Step 1: Choose “Last 7 days” and set sliders honestly.
• Step 2: Look at the plan. Pick one action that feels doable.
• Step 3: Do it 4 times this week (not 7). Build proof you can be consistent.
• Step 4: Re‑check next week. If the score improves, keep going. If not, adjust.

The best plan is the one you repeat. A tiny plan you do beats a perfect plan you don’t.

Frequently Asked Questions

• Is this tool medical or clinical?

  No. It’s a planning tool for self‑reflection. It does not diagnose conditions or replace professional advice.

• How often should I use it?

  Weekly works best for most people (“Last 7 days”). Daily can be helpful during a short experiment (like improving bedtime consistency).

• Why does screen time reduce the score?

  Because it often competes with sleep and recovery. It’s a gentle penalty, not a judgment.

• What if my score is low?

  Treat it as a signal to reduce pressure and rebuild a basic baseline. If you feel unsafe, hopeless, or have persistent symptoms, consider reaching out to a trusted person or a qualified professional.

• Can I “game” the score?

  Sure — but it won’t help you. The tool is most useful when you’re honest so the plan matches your real constraints.

• Where is my data stored?

  Your inputs are processed in your browser. If you press Save, only the result summary is stored locally on this device using localStorage.