Ten domains, three minutes of reflection. Notice where life feels supported and where it needs attention. Your answers give you a starting point, not a grade on who you are.
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Move each slider to where you actually are this week. Not your best week, not the week you keep planning. 1 is struggling, 10 is thriving. Then one honest question. The analysis is only as sharp as you are honest.
Does your body carry you through the day, or do you drag it?
Do you wake up restored, or negotiate with the alarm?
Is calm your baseline, or something you have to fight your way back to?
When someone asks how you are, how true is “fine”?
Do your closest people know the unedited you, or the managed version?
Does your work give anything back, or just take the hours?
Can you look at your numbers without flinching, or is money a background alarm?
Who you are vs. who you promised yourself you'd be: how wide is the gap?
Are you building something in yourself, or just maintaining?
The days are full. Do they point anywhere?
If you could change one thing about how your life runs right now, what would it be, and what is it costing you?
Two to four lines, in your own words. Messy is fine. This is the answer that turns ten numbers into a pattern with a name.
What did you avoid today, and what did you do instead?
Be exact. Not "myself": the walk, the appointment you keep moving, the conversation, the early night you promised yourself. The instead is usually small and feels like a rest.
The next screen carries your score, the pattern underneath the ten numbers, the mechanism running it, and the one move for this week. The written version lands in your inbox to keep.
Reading your patterns…
This usually takes about 20 seconds.
Want a nudge on the mornings you would skip it? Put the app on your home screen and turn on notifications. One reminder a day, nothing else.
Paste it into ChatGPT, Claude or Gemini and answer its questions. Keep the chat and come back to it tomorrow. It is one of twenty-four; the rest come with the book.
People counting basketball passes in a short film failed to see someone in a gorilla suit walk into the middle of the shot, stop, beat their chest and leave. Half of them missed it completely (Simons & Chabris, 1999). Nothing was hidden. It was unattended, and unattended is the same as invisible. The scores above are not your fortnight. They are the part your setting let through.
When something feels hard you do not think this is hard. You think this is not for me, unless the identity you are holding says effort is what people like you do, in which case the same difficulty reads as proof you are on the right track (Oyserman, identity-based motivation). Same feeling, opposite conclusion. It is why things stop without you deciding to stop them.
A task carries a feeling: dread, boredom, the suspicion you will find out you are not good enough at it, and postponing it deletes that feeling within seconds. The relief is real, so your brain files it as a reward (Sirois & Pychyl, 2013). Tomorrow the task carries the same feeling plus a day of cost. A stricter schedule does not touch that. A two-minute entry does.
You have the number and the first move. The guide is the long version of both: why you cannot do it, why it does not stick, why the pattern repeats, and the exercises that change it in an ordinary week.
If you run a business, the same pattern is usually running it too. The business side starts with the Agent Blueprint: your business's own hours, given back.
Your audit is yours either way. It is already in your inbox.