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What your wellness score really measures

Wellness is not a single number on a scale. It is the sum of a few everyday habits that either build you up or quietly wear you down. This quiz turns five of those habits into one clear score, so instead of guessing, you know exactly where you stand and what to change first.

Unlike long clinical questionnaires, it takes two minutes, then points you to the one or two areas that will make the biggest difference for how you feel.

The 5 pillars of everyday wellness

Sleep

Adults need at least 7 hours a night. Regularly getting less is linked to weight gain, low mood, and higher long-term health risk, per the CDC.

  • Keep a consistent bed and wake time
  • No screens 30 minutes before bed
  • Get daylight soon after waking

Stress

Chronic stress keeps cortisol elevated, which drives cravings and stubborn belly fat, as the Mayo Clinic explains.

  • Five minutes of slow breathing
  • A short daily walk outside
  • Protect one screen-free break

Nutrition

Whole foods and a steady eating window keep energy and hunger stable. Aim for a plate built on vegetables, protein, and whole grains (Harvard).

  • Protein at every meal
  • More plants, fewer ultra-processed foods
  • A consistent eating window

Movement

The CDC recommends 150 minutes of moderate activity a week plus 2 strength sessions. Movement protects muscle, mood, and metabolism.

  • A daily 20-minute walk
  • Take the stairs when you can
  • Two short strength workouts

Hydration

Even mild dehydration can show up as hunger, fatigue, and a puffy face. General guidance is around 8 glasses a day (Mayo Clinic).

  • A glass of water on waking
  • Water before each meal
  • Carry a bottle you refill

How to read your score

80 to 100 Thriving. Strong habits across the board. Keep the streak and fine-tune.
60 to 79 Balanced. A solid base with one or two areas to sharpen.
40 to 59 Running low. A few pillars are slipping. Pick one to rebuild first.
0 to 39 Time for a reset. Start with a single small habit and build from there.

A simple 7-day reset to raise your score

You do not need to fix everything at once. Change one thing a day and let the wins stack. This is exactly the kind of gentle, habit-first approach Kompanion is built around.
  1. Set a consistent sleep and wake time, even on weekends.
  2. Start a gentle eating window, for example 12 hours.
  3. Add a 20-minute walk.
  4. Put a protein source at every meal.
  5. Take one five-minute breathing or mindful break.
  6. Drink a glass of water before each meal.
  7. Review your week and repeat what actually worked.

Wellness is more than a number

This score is a mirror, not a verdict. It reflects habits you can change, not your worth or a diagnosis. If you feel persistently low, exhausted, or anxious, or something just feels off, please talk to a doctor or a qualified professional. A quiz can point you in a direction; it cannot replace real care.

Frequently asked questions

Is this wellness quiz a medical assessment? No. It is a general lifestyle self-check for education and motivation, not a diagnosis. For health concerns, talk to a qualified professional. How long does the quiz take? About two minutes. It is eight multiple-choice questions and your score appears instantly at the end. What does the quiz measure? Five everyday pillars of wellness: sleep, stress, nutrition, movement, and hydration. You get an overall score plus a breakdown of each area. What is a good wellness score? Scores of 80 and above suggest strong habits across the board. Anything lower simply points to the pillars where small changes will help you feel better fastest. How often should I take it? Every few weeks is a good rhythm. Retaking it lets you see your score move as your habits improve. How can Kompanion help? Kompanion helps you build consistent habits around fasting, eating, and daily routine, which are the changes that move your wellness score the most over time.

Sources

About Sleep, CDC · Adult Activity Guidelines, CDC · Chronic stress and your health, Mayo Clinic · How much water you need, Mayo Clinic · Healthy Eating Plate, Harvard

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