2-minute challenge
How healthy are your daily habits?
Ten questions. No account. No email gate. Your result stays in your browser unless you choose to share it.
A friend challenged you with a score of—Can you beat it?
Your last score—
This is a habit-alignment index, not a biological-age test, medical assessment, diagnosis or prediction of lifespan.
What you'll get
0–100Your habits score
- Your strongest habits
- Your biggest opportunities
- A transparent scoring breakdown
- A shareable challenge card
● No login required
Question 1 of 10
01
Movement
Choose the answer that best reflects a typical week.
Your Healthspan Habits Score
Challenge result
—vs—
Strongest habits
Biggest opportunities
Your score reflects only the answers in this questionnaire and the published scoring rubric. It is not a clinical risk score and does not estimate your actual lifespan.
Transparent scoring
Full methodology →See every point.
Crawler-readable methodology
The complete scoring rubric
Each question is worth up to 10 points. Equal weighting makes the score readable and auditable; it does not mean every habit has the same health effect.
| Category and question | Options and points | Guidance context |
|---|---|---|
| Movement Weekly moderate or vigorous activity | 150+ min: 10 · 75–149: 7 · 30–74: 4 · under 30: 1 | Common adult activity targets |
| Strength Weekly muscle-strengthening days | 2+: 10 · 1: 6 · monthly: 3 · rarely: 0 | Common adult strengthening target |
| Sleep duration Usual sleep in 24 hours | 7–9 h: 10 · 6–7 h: 6 · over 9 h: 6 · under 6 h: 1 | Commonly recommended adult range |
| Sleep regularity Consistency of sleep and wake times | Within 1 h: 10 · 2 h: 7 · 2–3 h: 4 · irregular: 1 | Regularity as a sleep-health behavior |
| Nutrition Daily fruit and vegetable servings | 5+: 10 · 3–4: 7 · 1–2: 3 · none: 0 | High daily plant-food intake |
| Tobacco Current smoking or nicotine vaping | None: 10 · quit under 1 year: 8 · occasional: 3 · daily: 0 | Current inhaled nicotine exposure |
| Alcohol Heavy-intake days | Never: 10 · under monthly: 8 · 1–3/month: 4 · weekly+: 0 | NIAAA binge-pattern context |
| Sedentary time Movement during long sitting | Hourly: 10 · 1–2 h: 7 · a few/day: 4 · many hours: 1 | Breaking up prolonged sedentary time |
| Connection Meaningful social contact | Most days: 10 · few/week: 8 · weekly: 5 · under weekly: 2 | Social connection as a health behavior |
| Recovery Intentional stress decompression | Daily: 10 · few/week: 8 · weekly: 5 · rarely: 2 | Habit-level recovery, not a clinical stress score |
The score is an educational habit-alignment index. It is not validated to predict biological age, disease risk or lifespan. See the editorial policy and research-index methodology.