How you feel today
⚡
Energy Level
Your overall energy from waking through the day
1Exhausted
2Low
3Okay
4Good
5Excellent
Exhausted, can't functionVibrant, sustained energy
🧠
Mood & Mental State
Emotional tone, resilience, mental clarity
1Very Low
2Low
3Neutral
4Good
5Upbeat
Flat, anxious, or lowPositive, clear, resilient
🌀
Anxiety & Stress Load
1 = highly anxious / stressed · 5 = calm and grounded
1Very High
2Elevated
3Moderate
4Low
5Calm
Highly anxious or overwhelmedCalm and grounded
🌙
Sleep Quality
How did you sleep last night? Quality, not just duration.
1Very Poor
2Poor
3Fair
4Good
5Excellent
Barely slept, un-restedDeep, refreshing sleep
🍫
Cravings
1 = strong cravings driving choices · 5 = no cravings at all
1Intense
2Strong
3Moderate
4Mild
5None
Sugar, caffeine, comfort foodsNo cravings at all
What are you craving? (tick all that apply)
Digestion
🌿
Overall Digestion
How is your gut feeling today overall?
1Very Poor
2Poor
3Okay
4Good
5Settled
Bloating, pain, discomfortCalm, predictable, settled
Any symptoms today? (tick all that apply)
📊
Bowel Movements
Bristol Stool Chart — select closest match
T1
Hard lumps
Hard lumps
T2
Lumpy
Lumpy
T3
Cracked
Cracked
T4
Ideal ✓
Ideal ✓
T5
Soft blobs
Soft blobs
T6
Mushy
Mushy
T7
Watery
Watery
Bristol Stool Types 1–2: constipation · Types 3–4: ideal · Types 5–7: loose/diarrhoea · Select 0 if no bowel movement today
No movement today
Number of bowel movements today
Lifestyle today
💧
Hydration
Tap each glass to track — aim for 6–8 glasses of filtered water
💧
💧
💧
💧
💧
💧
💧
💧
0 of 8 glasses
🏃
Movement Today
What type of movement did you do? Select all that apply.
🧘Qi gong / Tai chi
🌬Breathwork
🐍Zone 3 Work-in
🚶Walking
🧘Yoga / Pilates
💪Resistance
🚴Cardio
🛋Rest day
➕Other
Notes & context
✏️
What stood out today?
Anything that influenced how you felt — stress, food, sleep, events
🍽
Notable foods or reactions
Anything you ate that you want to flag — good or bad reactions
💊
Supplements & medications taken today
Note any you missed or changed
🙏
One thing you're grateful for today
Optional — but research consistently shows daily gratitude shifts nervous system state
Submit Your Daily Check-in
Your daily data goes directly to stephen@stephenduncan.co · Stephen reviews weekly patterns across your check-ins
Today's snapshot
Stephen will review your weekly patterns during your check-in. Keep tracking — patterns across days are more clinically meaningful than any single day.