How many hours of sleep do you typically get each night?
A
8 or more hours — sleep is a non-negotiable priority
10 pts
B
6 to 8 hours — most nights are solid
7 pts
C
5 to 6 hours — work regularly cuts into rest
4 pts
D
Under 5 hours — sleep feels like a luxury
1 pt
How do you feel when you wake up in the morning?
A
Energised and ready — I wake before my alarm
10 pts
B
Fine after a coffee — takes 30 minutes to feel sharp
7 pts
C
Groggy for most of the morning
4 pts
D
Exhausted — as if I barely slept at all
1 pt
On a typical workday, how many steps do you take?
A
10,000 or more — I am always on the move
10 pts
B
7,000 to 10,000 — reasonably active throughout
7 pts
C
3,000 to 7,000 — mostly desk-bound
4 pts
D
Under 3,000 — I barely leave my desk
1 pt
How often do you complete structured exercise each week?
A
4 to 5 sessions — it is locked into my schedule
10 pts
B
2 to 3 sessions — I make a genuine effort
7 pts
C
Once a week — when time allows
4 pts
How would you describe your typical diet?
A
Predominantly whole foods — I plan and prepare meals
10 pts
B
Fairly balanced — with occasional indulgences
7 pts
C
Inconsistent — healthy some days, not on others
4 pts
D
Mostly processed food, takeaways, or skipping meals
1 pt
How much water do you drink on a typical day?
A
2 litres or more — I keep a bottle with me at all times
10 pts
B
1 to 2 litres — fairly consistent throughout the day
7 pts
C
A few glasses — mostly coffee and tea
4 pts
D
Very little water during the day
1 pt
How would you rate your average stress level at work?
A
Low — I manage pressure with ease and intention
10 pts
B
Moderate — busy but broadly manageable
7 pts
C
High — I feel overwhelmed on a regular basis
4 pts
D
Maxed out — I am approaching or in burnout
1 pt
How long do you sit without moving on a typical workday?
A
I stand or move every 30 to 45 minutes
10 pts
B
I take a break roughly every hour
7 pts
C
2 to 3 hour stretches without getting up
4 pts
D
Sedentary for most of the working day
1 pt
How often do you consume alcohol in a typical week?
A
Never or very rarely — not part of my routine
10 pts
B
1 to 2 drinks, once or twice a week
7 pts
C
3 to 4 evenings per week
4 pts
D
Daily or most nights
1 pt
How is your energy level by mid-afternoon?
A
Steady and sharp from morning through to evening
10 pts
B
A slight dip but I recover quickly
7 pts
C
A noticeable slump — I rely on caffeine to push through
4 pts
D
Running on empty by 2pm most days
1 pt