{
  "title": "Personal Wellbeing Scales",
  "description": "A collection of simple scales used for personal wellbeing tracking. Some are established instruments; others are personal adaptations designed for consistent self-observation over time.",

  "scales": [

    {
      "id": "sleep",
      "name": "Sleep Quality",
      "emoji": "🌙",
      "range": "0-10",
      "source": {
        "name": "Single-Item Sleep Quality Scale (SQS)",
        "url": "https://doi.org/10.5664/jcsm.7478",
        "type": "adapted"
      },
      "description": "Reflects how restorative sleep felt, not duration.",
      "scores": [
        {"value":"0","text":"No sleep at all / constant waking / felt dreadful."},
        {"value":"1-2","text":"Barely slept / woke exhausted."},
        {"value":"3-4","text":"Slept but very restless / groggy or unrefreshed on waking."},
        {"value":"5","text":"Some rest, not terrible but not restorative / interrupted or tossed & turned."},
        {"value":"6","text":"Slept okay but not deeply / a bit tired still on waking."},
        {"value":"7","text":"Slept well with minimal interruption / feel reasonably refreshed."},
        {"value":"8","text":"Solid, uninterrupted sleep / woke naturally or felt rested on waking."},
        {"value":"9","text":"Slept deeply and restfully / woke clear-headed and calm."},
        {"value":"10","text":"Best sleep in recent memory — completely restorative."}
      ]
    },

    {
      "id": "mood",
      "name": "Mood",
      "emoji": "🧠",
      "range": "0-10",
      "source": {
        "name": "Personal Scale",
        "type": "original"
      },
      "description": "Emotional baseline across the day.",
      "scores": [
        {"value":"0","text":"Extremely low, hopeless, or distressed all day."},
        {"value":"1-2","text":"Overwhelmed, very down or agitated for most of the day."},
        {"value":"3-4","text":"Subdued, frustrated, or emotionally flat / hard to enjoy things."},
        {"value":"5","text":"Mixed - not terrible, but emotionally muted or tired."},
        {"value":"6","text":"Okay overall, with some uplift or resilience."},
        {"value":"7","text":"Good mood. Some positive emotion, lightness, or satisfaction."},
        {"value":"8","text":"Very positive. Calm or happy throughout."},
        {"value":"9","text":"Excellent mood. Joyful, excited, or peaceful throughout."},
        {"value":"10","text":"Peak mood. Euphoric, connected, or proud."}
      ]
    },

    {
      "id": "energy",
      "name": "Energy",
      "emoji": "⚡",
      "range": "0-10",
      "source": {
        "name": "Personal Scale",
        "type": "original"
      },
      "description": "Subjective physical and mental energy available.",
      "scores": [
        {"value":"0","text":"Total exhaustion. Could barely function or get out of bed."},
        {"value":"1-2","text":"Very low. Struggling to think or move, needed rest constantly."},
        {"value":"3-4","text":"Fatigued. Could do basics, but everything felt effortful."},
        {"value":"5","text":"Managed the day, but low drive or focus."},
        {"value":"6","text":"Functional. Energy to get through tasks but not peak focus."},
        {"value":"7","text":"Solid energy. Steady mental and physical energy, no crashes."},
        {"value":"8","text":"High energy. Motivated and physically active without strain."},
        {"value":"9","text":"Peak performance. Mentally sharp & physically strong all day."},
        {"value":"10","text":"Rare surge! Unstoppable, fully energised and alert."}
      ]
    }
,

    {
      "id": "stress",
      "name": "Stress Scale",
      "emoji": "😰",
      "range": "1-10",
      "source": {
        "name": "Personal Scale",
        "type": "original"
      },
      "description": "Perceived stress level over the day.",
      "scores": [
        {"value":"1-2","text":"Calm and grounded. No stressors present."},
        {"value":"3-4","text":"Mild stress. Aware of small pressures, but coping easily."},
        {"value":"5-6","text":"Noticeable stress. A few active worries or tensions, manageable but distracting."},
        {"value":"7-8","text":"High stress. Feeling under pressure or mentally overloaded; harder to concentrate or relax."},
        {"value":"9-10","text":"Acute stress. Overwhelmed, anxious, or reactive; strong physical or emotional effects."}
      ]
    },

    {
      "id": "bm_bristol",
      "name": "BM (Bristol)",
      "emoji": "💩",
      "range": "Type 1-7",
      "source": {
        "name": "Bristol Stool Form Scale (BSFS)",
        "type": "adapted",
        "url": "https://pubmed.ncbi.nlm.nih.gov/9299672/"
      },
      "description": "Bristol stool scale describing stool form.",
      "scores": [
        {"value":"1","text":"Separate hard lumps, like nuts (difficult to pass)."},
        {"value":"2","text":"Sausage-shaped, but lumpy."},
        {"value":"3","text":"Like a sausage but with cracks on its surface."},
        {"value":"4","text":"Like a sausage or snake, smooth and soft (average stool)."},
        {"value":"5","text":"Soft blobs with clear cut edges."},
        {"value":"6","text":"Fluffy pieces with ragged edges, a mushy stool (diarrhoea)."},
        {"value":"7","text":"Watery, no solid pieces, entirely liquid (diarrhoea)."}
      ]
    },

    {
      "id": "pain",
      "name": "Pain Scale",
      "emoji": "🔥",
      "range": "0-10",
      "source": {
        "name": "Numeric Rating Scale (NRS)",
        "type": "adapted",
        "url": "https://www.physio-pedia.com/Numeric_Pain_Rating_Scale"
      },
      "description": "Subjective pain intensity.",
      "scores": [
        {"value":"0","text":"No pain at all."},
        {"value":"1-2","text":"Very mild: noticeable but easy to ignore, doesn’t affect activity."},
        {"value":"3-4","text":"Mild–moderate: distracting, you’re aware of it most of the time but can carry on with tasks."},
        {"value":"5-6","text":"Moderate: interferes with focus or activity, need to change position/rest/take basic pain relief."},
        {"value":"7-8","text":"Severe: dominates attention, hard to work or rest, pain relief only partly effective."},
        {"value":"9","text":"Intense: unmanageable, unable to sleep or function, pain relief not helping."},
        {"value":"10","text":"Worst pain imaginable: unbearable, overwhelming, medical emergency."}
      ]
    }
  ]
}