Two-Minute Self-Check
Where Should I Start?
Tick every sign you honestly recognise in yourself right now. The self-check shows which body systems are asking for attention first — and exactly where to begin with each.
Before you start
This is a reflection tool, not a diagnosis. It counts which of the warning signs listed on each body-system page you recognise, and ranks the systems by how many of their signs apply. Nothing you tick leaves your browser. If anything here is severe, persistent or frightening, please see a doctor.
Your starting points
Tick the signs you recognise above and your three starting points appear here. If you are not sure where to begin at all, the 14-day start plan takes it one change at a time, beginning with sleep.
How this works
Every body system in the Blueprint lists four or five warning signs. This page shows all 65 of them in one list, deliberately without the system names beside them so they do not steer your answers. Systems are ranked by the share of their signs you tick. That is the whole method.
See every sign, grouped by body system
Brain fog that does not lift after coffee · Waking between 2am and 4am and struggling to return to sleep · Short fuse and disproportionate reactions · Losing the thread mid-sentence or mid-task · Needing stimulation to feel awake
Dry, gritty eyes by mid-afternoon · Headaches behind the eyes after screen work · Difficulty adjusting when you step outside · Night vision getting noticeably worse · Needing to enlarge text you could read a year ago
Hoarseness that outlasts the day · Constant need to clear your throat · A voice that tires after an hour of speaking · Burning behind the breastbone at night · Waking with a dry, raw throat
Out of breath climbing a single flight of stairs · Resting heart rate drifting upward year over year · Swelling in the ankles by evening · Chest tightness under mild exertion · Recovery after effort taking much longer than it used to
Waking with a dry mouth · Snoring, or a partner who says you stop breathing · Sighing or yawning frequently through the day · Breathing high in the chest rather than the belly · Getting winded far sooner than your fitness suggests
Catching every illness that passes through the house · Infections that linger for weeks · Wounds and cuts healing slowly · Cold sores or flare-ups whenever you are under pressure · Persistent swollen glands or low-grade fatigue
Fatigue that sleep does not resolve · Waking consistently in the early hours · Skin breakouts or a dull, sallow tone · Poor tolerance of fatty meals · Feeling far worse than expected after one or two drinks
Bloating within an hour of most meals · Irregular bowel habits in either direction · Food reactions to things you used to tolerate · Skin issues that track with what you eat · Low mood or anxiety that follows digestive flare-ups
Dark yellow urine through the day · Afternoon headaches that water resolves · Cramping in the calves at night · Persistent thirst even after drinking · Puffiness around the eyes in the morning
Energy that collapses in the afternoon · Loss of drive and motivation you cannot explain · Gaining fat around the middle despite no change in diet · Poor recovery from training · Mood swings, low libido or disrupted cycles
Struggling with stairs, luggage or a full shopping load · Losing grip strength · Getting weaker year to year without noticing when it started · Joint pain from muscles too weak to support them · Blood sugar swings after ordinary meals
Stiffness in the first thirty minutes of the morning · Joints that ache when the weather changes · Losing range of motion in shoulders or hips · Difficulty getting up from the floor without hands · A fracture from a minor fall
Heel pain in the first steps of the morning · Toes that no longer splay when you stand · Recurring ankle rolls · Bunions or calluses forming · Knee or lower back pain with no obvious cause
Common questions
Is this a medical assessment?
No. It is a self-reflection checklist built from the warning signs listed on each body-system page, and it simply counts which ones you recognise. It cannot diagnose anything. If a sign is persistent, severe or worrying — chest pain, unexplained weight loss, blood where it should not be, thoughts of self-harm — see a doctor rather than a website.
How are the results worked out?
Each body system has four or five warning signs. The self-check ranks systems by the share of their signs you tick, so a system where you recognise three of four ranks above one where you recognise three of five. Nothing is weighted or hidden, and nothing you tick leaves your browser.
What if everything seems to apply?
Start with sleep anyway. Poor sleep produces warning signs in almost every other system — brain fog, cravings, low mood, weak immunity, hormonal disruption — so fixing it often clears signs you would otherwise attribute elsewhere. The 14-day start plan is built on exactly that order.
Is my answer saved anywhere?
Only in your own browser, so the checklist is still ticked if you come back. Nothing is sent to a server and nothing is tied to your name or email.