Your nervous system doesn't need the same thing every day. This short check-in helps you notice where you are and pick a practice that fits.
The test places you in one of four states. None of them is good or bad. Each asks for a different kind of practice.
Calm, clear, open to people. The state your body recovers in.
Tense, restless, on alert. Ready to act, even when there's nothing to act on.
Heavy, flat, far away. Your body is saving energy.
Switched on and running low at the same time.
The questions draw on the polyvagal ladder, a model developed by researcher Stephen Porges. It describes three broad states: one linked to safety and connection, one where the body mobilizes to act against a threat, and one where it pulls back to conserve energy.
Some of the theory's claims, especially about the underlying physiology, are still debated by researchers. We use it as a practical map for noticing how you feel, not as a diagnosis or a measurement of your nervous system.
Because the same practice can land very differently depending on where you start. A long, still relaxation can settle you when you're tense or restless. When you're already drained or withdrawn, it can feel heavy instead, and some gentle movement is often a better first step.
You don't have to push yourself into a "better" state. Start from the one you're in.
Yes. You can feel wired and exhausted at the same time: your mind is still switched on while your body is running low. If your answers point to a mix like this, the check-in shows it as its own result.
Once a day is enough to start seeing patterns. If you're curious, try checking in once in the morning and once in the late afternoon. States can shift within the same day, and the difference is often telling.
This check-in is a self-reflection tool, not a medical or psychological assessment. If you've felt low, numb or on edge for more than two weeks, talk to a doctor or a mental health professional. If you're in crisis or feel unsafe, contact your local emergency services.