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Foundation Check


After completing this 10-minute audit, you'll receive a personalized Energy Leak Report that shows you exactly where your energy is draining and which foundational areas to fix first. You'll discover your strongest energy pillars and your biggest blind spots, plus specific next steps to reclaim 10+ hours per week without burning out or sacrificing family time.

How to take the audit

1. Read each statement carefully across 5 key energy categories: Sleep & Recovery, Movement & Physical Energy, Food & Fuel, Personal & Family Time, and Mental Load & Clarity.
2. Rate yourself honestly using this scale:

Never (never happens) = 1
Rarely (once a week) = 2
Sometimes (a few times a week) = 3
Often (most days) = 4
Always (every day or consistently) = 5

3. Answer based on your typical week, not your best week or worst week, but what's most common for you right now.
4. Enter your email at the end, and you’ll immediately receive your detailed Energy Leak Report with personalized recommendations.

Sleep & Recovery

1. My sleep time is protected, "just one more thing" can wait until morning.

A
B
C
D
E

2. I go to bed and wake up around the same time, even on weekends.

A
B
C
D
E

3. I stop working early enough that I'm not still wired at bedtime.

A
B
C
D
E

4. When I sleep poorly, I notice it immediately in my patience, focus, or mood.

A
B
C
D
E

5. I feel fully awake in the morning without coffee.

A
B
C
D
E

6. I have a wind-down routine (reading, stretching, no screens) that helps me transition from work mode to sleep mode.

A
B
C
D
E

7. I wake up feeling rested more often than I wake up feeling like I need "just 10 more minutes."

A
B
C
D
E

Movement & Physical Energy

1. I move my body on purpose most days, even if it's just a 10-minute walk.

A
B
C
D
E

2. I take breaks before my neck, back, or shoulders start screaming at me.

A
B
C
D
E

3. Even when I’m busy, I still find time for movement.

A
B
C
D
E

4. I pay attention to pain or tension instead of ignoring it.

A
B
C
D
E

5. My body recovers quickly after physically demanding days (playing with kids, moving furniture, etc.).

A
B
C
D
E

6. I can work through a full day without feeling physically drained by 3pm.

A
B
C
D
E

7. I treat movement like an important meeting, it stays on my calendar even when things get busy.

A
B
C
D
E

Food & Fuel

1. I eat regular meals instead of grabbing whatever's fast when I'm already starving.

A
B
C
D
E

2. My eating routine stays strong even when work gets busy.

A
B
C
D
E

3. I plan meals ahead instead of deciding when I'm depleted and hangry.

A
B
C
D
E

4. My energy stays steady after meals, no afternoon crash.

A
B
C
D
E

5. I stay productive without using sugar, caffeine, or quick carbs.

A
B
C
D
E

6. I drink enough water throughout the day without having to force myself at 5pm.

A
B
C
D
E

7. I step away from work when I eat instead of eating while working.

A
B
C
D
E

Personal & Family Time

1. I protect personal and family time even when work is demanding.

A
B
C
D
E

2. I can disconnect mentally during evenings or weekends, not just physically show up.

A
B
C
D
E

3. Taking time for myself doesn't trigger guilt or the feeling "I'm falling behind."

A
B
C
D
E

4. Time off actually recharges me instead of making me more anxious about what's piling up.

A
B
C
D
E

5. I focus fully on my family instead of my phone or computer when we’re together.

A
B
C
D
E

6. I can name the last meaningful one-on-one time I had with each family member.

A
B
C
D
E

7. I have at least one personal activity or hobby I engage in regularly outside of work.

A
B
C
D
E

Mental Load & Clarity

1. I use a system to capture tasks instead of holding everything in my head.

A
B
C
D
E

2. I can mentally clock out at night instead of running tomorrow's to-do list in bed.

A
B
C
D
E

3. My mind feels calm and not overloaded.

A
B
C
D
E

4. When I'm with my family, I'm actually present — not half-thinking about work.

A
B
C
D
E

5. I can step back without worrying that things will collapse without me.

A
B
C
D
E

6. I can name my top 3 work priorities for the week without having to think hard about it.

A
B
C
D
E

7. I make decisions quickly without second-guessing myself into paralysis.

A
B
C
D
E
You did it! 🎉

Thanks for taking the time to honestly assess where your energy is going. That level of self-awareness is the first step to getting your time back.

Enter your email below, and you'll immediately receive your detailed Energy Leak Report, including:
✓ Your scores across all 5 energy categories
✓ Your biggest energy leaks (and which to fix first)
✓ Specific, actionable next steps to reclaim 10+ hours this week

Name

Email