Wellness Calculators for Everyday Habits
These tools help you reflect on routines and explore general wellness concepts. Results are informational and not diagnostic, and nothing you enter is stored or sent anywhere.
Circadian Light Window Estimator
Explore how your schedule, daylight, and sleep routine fit together. The tool suggests a time window for considering outdoor daylight, anchored to the wake-up time you choose.
How it works
- Daylight window: your wake-up time through two hours later.
- Wind-down window: 90 to 30 minutes before your bedtime.
- Your schedule type and timing rating shape the notes, not the times.
Routine-planning aid only. This is not a validated circadian or clinical measurement. It does not calculate your biological clock or melatonin level, and it does not set an exposure duration that suits everyone.
Think of a botanical or herbal product you use or are considering, then answer each statement.
Botanical Routine Score
A reflection on how thoughtfully you approach botanical and herbal products. It highlights which decision steps may deserve more attention.
How it works
- Five statements, each worth 0, 2, or 4 points.
- The total is scaled to 100.
- Any statement scoring below 4 is listed as an area to consider.
Natural does not guarantee safety. Botanical products may cause adverse effects or interact with medicines. This tool does not judge whether any herb is safe for you and does not recommend products, doses, or regimens.
Sleep Impact Calculator
Calculate the time between bedtime and wake-up, including nights that cross midnight, and compare weekday and weekend schedules.
How it works
- Duration is wake time minus bedtime, adding 24 hours when the clock passes midnight.
- Weekly average counts five weekday nights and two weekend nights.
- Midpoint shift compares the center of each sleep window.
Time in bed is not sleep. This tool cannot measure sleep quality, diagnose sleep disorders, or make medical predictions.
How to interpret your results
A result is a prompt, not a verdict. Here is how to use one well.
Treat it as a question
A low score or short window simply points to a topic you may want to explore. It does not mean something is wrong.
Consider your context
Age, health, medicines, work, caregiving, and culture all shape what is realistic. The tools know none of these.
Bring concerns to a professional
If something worries you, a clinician can assess your situation in ways no calculator can.
A practical routine-planning approach
Use your results to plan one small experiment at a time.
Notice
Write down what a typical week looks like before changing anything.
Choose one change
Pick a single, small adjustment, such as a steadier wake-up time or a short walk after a meal.
Try it for a few weeks
Give it time, and plan a minimum version for busy days.
Review and adjust
Keep what helps, drop what does not, and ask a professional when health is involved.
Calculator limitations
What these tools can and cannot do.
Take your results into the guides
Each guide explains the background behind a tool, with sources you can check.