Twelve answers, one shape.
Twelve quick questions on sleep, movement, food, water, recovery and daylight, each answered in seconds. You get a score from 0 to 100, a six-axis chart of your habits and three suggestions that start with your weakest domain.
Twelve questions, four minutes.
Answer each one with the option that fits a normal week, not your best week. You get a score from 0 to 100, a chart with six axes and three suggestions that begin where your routine is thinnest.
The six domains
- Sleep
- Movement
- Nutrition
- Hydration
- Stress and recovery
- Daylight and rhythm
Your routine
Where to start
How it works.
- Start the check and answer twelve questions, one per screen, with the option closest to a normal week.
- Read your score from 0 to 100, the radar chart with six axes and the six domain bars.
- Follow the three suggestions, copy the summary if you want to keep it, and come back in four weeks.
How the score is built
The check asks 12 questions, two for each of six domains: sleep, movement, nutrition, hydration, stress and recovery, daylight and rhythm. Every question has four options worth 0, 1, 2 or 3 points, so a domain can reach 6 points and the whole check 36. The total is scaled to a score from 0 to 100: 36 raw points become 100, 18 become 50. Four bands put the result in words, from room to build below 40 to a strong routine from 80. The radar chart draws the six values as one shape, so a dent on one side shows at a glance. The three suggestions always come from the two lowest domains, because one new habit there changes the shape more than polishing a domain already at 5 or 6.
Why habits, not lab values
Blood pressure, cholesterol or vitamin D belong in a doctor's office. What you can influence every day is behaviour, and the questions follow published reference points. The WHO advises at least 150 minutes of moderate activity per week, or 75 minutes of vigorous activity, plus breaks in long periods of sitting. Sleep medicine guidance puts the healthy range for adults at 7 to 9 hours per night, kept at regular times. The European Food Safety Authority sets the adequate intake of total water at 2 litres a day for women and 2.5 litres for men, and about 20 percent of that comes from food. Five portions of vegetables and fruit, about 400 g, are the WHO's daily reference for diet. Morning light of 10,000 lux and more sets the body clock, while a lit room delivers around 300 lux. The radiance guide explains why sleep, water and movement show on the face before any cream does, the clear skin guide covers the part food plays, and the spa day guide shows recovery planned in the right order.
What the score is not
The Vitality Check is a self-assessment of a routine. It does not diagnose anything, does not measure fitness or sleep quality, and a high score does not mean you are healthy, just as a low one does not mean you are ill. It cannot see illness, medication, shift work or a newborn, all of which change what a good week looks like. Take the result as a snapshot of the last two weeks. Repeat it after about four weeks and compare the shape rather than the single number: a domain that moves from 2 to 4 points is progress, even if the total shifts by only 6. If a question worries you, talk to a doctor. The tool stores only your last score, in your own browser.
Frequently asked.
How is the score calculated?
Each of the 12 questions gives 0 to 3 points, 36 in total, and the total is scaled to 0 to 100. Each domain shows its own 0 to 6 points in the bars and on the radar chart.
Is a score of 60 good?
60 means that your habits reach about 60 percent of the reference points behind the questions, which counts as a steady routine. The more useful information is the shape of the chart: a 60 with one domain at 1 point is a different picture from a 60 with all six domains at 3 or 4.
Why does the chart have six axes?
Because vitality does not come from one thing. Sleep, movement, food, water, recovery and daylight each get an axis, and the shape shows which side of the routine is short, which a single number cannot.
Does the tool store my answers?
No. Only your last total score is kept in your own browser so the start screen can show it next time. Nothing is sent anywhere, and clearing the browser data removes it.
How often should I repeat the check?
Every four weeks is a good rhythm. Habits change slowly, and four weeks is long enough for a new one to show in the answers.
Why are there no questions about weight or blood pressure?
Those are measurements, not habits, and they belong with a doctor. The check only asks about things you can change this week.
Guides behind this tool
Skin and Cosmetics
Radiance: what comes before cosmetics
Wellness
Spa day: the order makes the difference
Skin and Cosmetics
Clear skin: five points that countMore tools
The Vitality Check scores everyday habits, not health. It is not a medical test, does not diagnose anything and cannot replace a conversation with a doctor. This page is for general information and does not replace medical or professional cosmetic advice.