Habit Consistency Calculator turns 7 observations you can make without any special effort — morning daylight exposure, actual sleep per night, daily recreational screen time and bedtime consistency — into a habit consistency score. Of those, in bed awake carries the largest weight, which is why small changes there shift the result more than anywhere else.
The model is a weighted sum passed through a sigmoid, which is what keeps the result inside 0–100 no matter how extreme one input gets. Screen h and in bed awake push the number up; daylight and sleep h pull it down. The published weights are the whole model: in bed awake at +1 and daylight at -0.9. They are shown in the table below rather than hidden, so you can disagree with a specific number instead of the result as a whole. Anything under 25 reads as the settled case; the top band, rhythm inverted, begins where the pattern is consistent rather than occasional.
Read the band rather than the digits. The habit consistency score is an ordinal signal, not a measurement — 41 and 44 mean the same thing in practice, whereas crossing into the next band genuinely changes what is worth doing. Re-running it with one figure altered shows which input your case hinges on — usually more useful than the headline number. It is a model built on self-reported inputs, so it inherits whatever bias is in your own estimates, and it describes a pattern rather than predicting an outcome. Everything runs in your browser; nothing you enter is sent anywhere or stored.
The formula
w1·daylight- Morning daylight exposure — 0 = cave, 10 = outdoor mornings (weight -0.9)
w2·sleep h- Actual sleep per night (weight -0.9)
w3·screen h- Daily recreational screen time (weight +0.9)
w4·sleep consistency- Bedtime consistency — 0 = chaos, 10 = same hour nightly (weight -0.8)
w5·in bed awake- Awake hours in bed daily (weight +1)
σ, μ- Sigmoid squash to 0–100, centered on typical values
How it works, step by step
- Rate each input honestly — the Habit Consistency score is only as good as your self-assessment.
- Watch the live score and note which factor the result panel names as your strongest driver.
- Read your band below — each range comes with a concrete recommended next step.
- Change one input to simulate a change in behavior and see how much the score moves — that sensitivity is the real insight.
- Re-take the assessment after a few weeks; trends across readings mean far more than any single score.
Worked examples
A low-signal scenario
With every input set well below typical — the quiet version of this situation — the model returns 70, landing in the “Rhythm slipping” band. Your light, movement and sleep signals are working together. Whatever tiredness you feel is probably load, not rhythm — and recovers with normal rest.
A high-signal scenario
Push the main drivers well above typical and the score rises to 17 — the “Rhythm intact” band. Your circadian system is likely running hours later than your obligations, and bed has become a stimulation zone. Gradual, consistent corrections beat heroic resets — and if exhaustion persists regardless, involve a professional.
How to read your score
Frequently asked questions
What does my Habit Consistency Calculator result mean?
It is a composite of the levers chronobiology says drive daily energy: light timing, sleep regularity, movement, and how much awake time leaks into bed. The bands translate the number into what your body is likely experiencing.
When should I see a doctor rather than a calculator?
If fatigue persists despite reasonable sleep, or low mood and energy last more than two weeks, that pattern deserves a professional — persistent exhaustion has medical and psychological causes no lifestyle calculator can assess.
How is this different from a sleep calculator?
Sleep calculators optimize when to sleep. This model looks at the waking behaviors — light, movement, bed use, consistency — that determine whether those sleep hours actually restore you.
Is spending a day in bed actually harmful?
An occasional recovery day is fine and arguably restorative. The research concern is chronic pattern: regular awake hours in dim light delay your circadian phase, suppress energy expenditure toward resting rate, and detrain the sleep-bed association.
What is a circadian phase delay?
Your internal clock drifting later — melatonin rising later at night, natural wake time sliding forward. Dim-light awake hours are the main driver; morning outdoor light is the main correction.
Why does the model care about WHERE I scroll?
Because beds are conditioning machines. Awake scrolling in bed teaches your brain that bed means stimulation, which measurably degrades sleep onset — the same hours on a couch cost far less.