Q1. Sleep Consistency: How consistently do you maintain the same bedtime and wake-up time (even on weekends)? *

Rarely: My schedule changes daily, often by more than 2 hours.

Sometimes: I try to keep consistent times, but often vary by 1–2 hours.

Consistently: I usually keep my bedtime/wake-up time within ±30 minutes.

habit_sleep_consistency

Q2. Stress Management: How often do you proactively use a strategy (e.g., meditation, breathwork, writing) to reduce stress during the day? *

Rarely: I let stress build up and rarely address it until the evening.

Sometimes: I use a coping strategy on stressful days.

Consistently: I proactively use stress-reduction strategies daily.

habit_stress_management

Q3. Nutrient Density: How often are your meals based primarily on whole, unprocessed foods (vegetables, lean protein, healthy fats)? *

Rarely: My diet often includes fast food, processed snacks, or high sugar items.

Sometimes: I include whole foods but not consistently.

Consistently: Most meals are whole, minimally processed, nutrient-rich.

habit_nutrient_density

Q4. Hydration Quality: Do you track or make a conscious effort to consume adequate water (non-sugary, non-caffeinated fluids) daily?

Rarely: I mostly drink coffee, soda, or juice throughout the day.

Sometimes: I make some effort, but intake is inconsistent.

Consistently: I monitor hydration and drink enough water daily.

habit_hydration_quality

Q5. Intentional Movement: How consistently do you engage in non-strenuous movement (walking, stretching, light activity) most days?

Rarely: Mostly sedentary due to lack of time or energy.

Sometimes: Light movement a few days per week.

Consistently: I walk, stretch, or do light activity most days.

habit_intentional_movement

Q6. Recovery Learning: How open are you to adjusting your habits (e.g., trying a new bedtime or diet change) based on objective feedback (e.g., a high RCI score)?

Resistant: I prefer my current habits and am skeptical of major changes.

Open-minded: I am willing to try adjustments occasionally.

Proactive: I welcome feedback and adjust habits based on results.

habit_learning_attitude

Q7. Confidence in Change: How confident are you that you can maintain any new, healthy habit (like following a 5-day plan) for at least one month?

Not Confident: I often fail to maintain healthy habits for more than a week.

Somewhat Confident: I can usually maintain habits for 2–3 weeks.

Very Confident: I can maintain new habits for at least a month or longer.

habit_confidence_in_change

Q8. Focus on Long-Term Health: When making daily decisions, how much does "long-term health and recovery" factor into your choices?

Rarely: Decisions are based on immediate pleasure or convenience.

Sometimes: I consider health, but short-term needs often dominate.

Consistently: Long-term health strongly guides my daily decisions.

habit_long_term_health_focus

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