Wellness Scorecard
Answer 8 quick questions about your everyday habits: sleep, water, movement, food, screens, downtime and connection. You’ll get a simple score and one small next step. It takes about two minutes.
This is a quick check of everyday habits, not a medical or mental health assessment. Your answers stay in this browser and are never sent to us.
Your habits, area by area
BetterYouCare · a habit check, not a medical assessment · betteryoucare.com
What the scorecard checks
Each question is based on a widely used public health guideline:
- Sleep: the CDC recommends at least 7 hours a night for adults, a steady bedtime and wake-up time, and no screens for 30 minutes before bed.
- Water: Mayo Clinic says rarely feeling thirsty and pale yellow urine are signs you’re drinking enough.
- Movement: the CDC recommends 150 minutes of moderate activity, like brisk walking, each week.
- Fruit and vegetables: the NHS recommends at least 5 portions a day.
- Downtime: NIMH includes relaxing activities in its self-care advice.
- Connection: the CDC notes that strong social connections help people manage stress and are linked to better health.
How to use your score
Don’t try to fix everything at once. Pick the one area marked “start here,” make one small change for two or three weeks, then come back and retake the scorecard. Your last score is saved on this device so you can compare.
If you’ve been feeling low, anxious or unable to cope for two weeks or more, please talk to a doctor. In a crisis, contact your local emergency number or a crisis line (U.S.: call or text 988; India: Tele-MANAS 14416).
Sources
- CDC: About Sleep
- CDC: Physical activity guidelines for adults
- Mayo Clinic: Water, how much should you drink every day?
- NHS: 8 tips for healthy eating
- NIMH: Caring for Your Mental Health
- CDC: About Social Connectedness