🌙 Sleep Quality

Reflects how restorative sleep felt, not duration.

Range: 0-10 · Source: Single-Item Sleep Quality Scale (SQS)

Score	Description
0	No sleep at all / constant waking / felt dreadful.
1-2	Barely slept / woke exhausted.
3-4	Slept but very restless / groggy or unrefreshed on waking.
5	Some rest, not terrible but not restorative / interrupted or tossed & turned.
6	Slept okay but not deeply / a bit tired still on waking.
7	Slept well with minimal interruption / feel reasonably refreshed.
8	Solid, uninterrupted sleep / woke naturally or felt rested on waking.
9	Slept deeply and restfully / woke clear-headed and calm.
10	Best sleep in recent memory — completely restorative.

🧠 Mood

Emotional baseline across the day.

Range: 0-10 · Source: Personal Scale

Score	Description
0	Extremely low, hopeless, or distressed all day.
1-2	Overwhelmed, very down or agitated for most of the day.
3-4	Subdued, frustrated, or emotionally flat / hard to enjoy things.
5	Mixed - not terrible, but emotionally muted or tired.
6	Okay overall, with some uplift or resilience.
7	Good mood. Some positive emotion, lightness, or satisfaction.
8	Very positive. Calm or happy throughout.
9	Excellent mood. Joyful, excited, or peaceful throughout.
10	Peak mood. Euphoric, connected, or proud.

⚡ Energy

Subjective physical and mental energy available.

Range: 0-10 · Source: Personal Scale

Score	Description
0	Total exhaustion. Could barely function or get out of bed.
1-2	Very low. Struggling to think or move, needed rest constantly.
3-4	Fatigued. Could do basics, but everything felt effortful.
5	Managed the day, but low drive or focus.
6	Functional. Energy to get through tasks but not peak focus.
7	Solid energy. Steady mental and physical energy, no crashes.
8	High energy. Motivated and physically active without strain.
9	Peak performance. Mentally sharp & physically strong all day.
10	Rare surge! Unstoppable, fully energised and alert.

😰 Stress Scale

Perceived stress level over the day.

Range: 1-10 · Source: Personal Scale

Score	Description
1-2	Calm and grounded. No stressors present.
3-4	Mild stress. Aware of small pressures, but coping easily.
5-6	Noticeable stress. A few active worries or tensions, manageable but distracting.
7-8	High stress. Feeling under pressure or mentally overloaded; harder to concentrate or relax.
9-10	Acute stress. Overwhelmed, anxious, or reactive; strong physical or emotional effects.

💩 BM (Bristol)

Bristol stool scale describing stool form.

Range: Type 1-7 · Source: Bristol Stool Form Scale (BSFS)

Score	Description
1	Separate hard lumps, like nuts (difficult to pass).
2	Sausage-shaped, but lumpy.
3	Like a sausage but with cracks on its surface.
4	Like a sausage or snake, smooth and soft (average stool).
5	Soft blobs with clear cut edges.
6	Fluffy pieces with ragged edges, a mushy stool (diarrhoea).
7	Watery, no solid pieces, entirely liquid (diarrhoea).

🔥 Pain Scale

Subjective pain intensity.

Range: 0-10 · Source: Numeric Rating Scale (NRS)

Score	Description
0	No pain at all.
1-2	Very mild: noticeable but easy to ignore, doesn’t affect activity.
3-4	Mild–moderate: distracting, you’re aware of it most of the time but can carry on with tasks.
5-6	Moderate: interferes with focus or activity, need to change position/rest/take basic pain relief.
7-8	Severe: dominates attention, hard to work or rest, pain relief only partly effective.
9	Intense: unmanageable, unable to sleep or function, pain relief not helping.
10	Worst pain imaginable: unbearable, overwhelming, medical emergency.