Today

A habit tool, not a medical measurement. We add up four simple signals you can feel, then adjust for your wearable if you share it.

• Sleep, 35 points. Full points at 7 to 9 hours (the adult recommendation), scaled down below that, then weighted by how well you slept.
• Energy, 25 points. Your 1 to 5 rating.
• Soreness, 20 points. Less soreness, more points.
• Pain, 20 points. None scores full, mild partial, moderate low, sharp zero.
• Wearable, optional. Minus 5 if your resting heart rate is 5+ bpm above your recent average, minus 5 if HRV is 10%+ below it.