A smartwatch can track your average weekly sleep duration. If not, just note when you go to bed and set your morning alarm every day for a rough estimate.

Try to maintain an average of 6 to 8 hours sleep per week. Ensure absolutely no less than 5 hours and no more than 9 hours.

Grading Chart

- 40 points: 6-8 hours

- 20 points: 5–9 hours

The overall score, including weight and step (maximum 100), if you get more than 60 points: your weekly health is good. When your score falls below 60, it still acts as a warning sign that you need to thoroughly review and change lifestyle.

Making a Plan

Once you review and consider your scores, here’s how to 'plan' for the next week & weekend based on individual categories scores and total:

Should weight management score the maximum points: Intermittent fast on weekends with a 16:8 format — missing one meal, for example if there is no Saturday dinner event.

If you gained weight unexpectedly (20 points), try intermittent fasting over two separate days, or split it up—say once at the weekend and then again on Tuesday.

Unintentional weight loss (20 or 0 points) needs to be properly investigated. If nothing significant is found, track a 3-day diet journal via apps for calorie analysis and pinpoint potential issues.

Step deficits can be easily managed. If low average daily steps cost you points, make it up by ensuring at least 150 minutes of outdoor activities on weekends — be it free walk and run, games with child.

If your step distribution was off, set a 90-minute reminder during weekdays to get up on feet, drink water, unplug screens and change posture.

Sleep is relatively more complicated. First things first — find the reason, did you lose points because essential tasks cut into your sleeping time or was it something like difficulty falling/staying asleep?

For lacking sleep due to time constraints, focus on weekend strategic recoveries of it (methods will be provided in module 2).

If despite feeling tired, insomnia or early waking occurs combine sleep quality assessment and anxiety/depression self-rating scales to check mental health. Scales: below. Seek medical help if found abnormal.