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Executive Longevity Scorecard

Rate each statement on a scale from 1 (Strongly Disagree) to 5 (Strongly Agree)

I wake up feeling rested and refreshed in the morning.

I wake up feeling rested and refreshed in the morning.

During the last month, I have slept at least 7 hours on most nights.

During the last month, I have slept at least 7 hours on most nights.

It takes me 30 minutes or less to fall asleep on most nights.

It takes me 30 minutes or less to fall asleep on most nights.

I rarely wake during the night and return to sleep easily.

I rarely wake during the night and return to sleep easily.

I perform moderate-to-vigorous physical activity for ≥150 minutes per week.

I perform moderate-to-vigorous physical activity for ≥150 minutes per week.

I include strength/resistance training at least twice per week.

I include strength/resistance training at least twice per week.

I recover quickly and feel ready for physical or mental work after exercise.

I recover quickly and feel ready for physical or mental work after exercise.

My current fitness level supports my professional performance.

My current fitness level supports my professional performance.

I eat a variety of whole foods daily (fruits, veg, proteins, grains).

I eat a variety of whole foods daily (fruits, veg, proteins, grains).

I rarely skip meals or experience energy crashes during the day.

I rarely skip meals or experience energy crashes during the day.

I consistently drink at least 1.5–2 litres (≈ 6–8 cups) of water daily.

I consistently drink at least 1.5–2 litres (≈ 6–8 cups) of water daily.

I limit processed food, alcohol, or sugar most days of the week.

I limit processed food, alcohol, or sugar most days of the week.

I feel in control of my schedule and workload.

I feel in control of my schedule and workload.

I respond to challenges without becoming overwhelmed. 

I respond to challenges without becoming overwhelmed. 

I rarely feel burned out, emotionally flat, or reactive.  

I rarely feel burned out, emotionally flat, or reactive.  

I actively manage stress with practices that work for me.  

I actively manage stress with practices that work for me.  

I maintain focus and make clear decisions even under pressure.

I maintain focus and make clear decisions even under pressure.

I adapt quickly when unexpected changes occur. 

I adapt quickly when unexpected changes occur. 

I plan and prioritise effectively each day.  

I plan and prioritise effectively each day.  

I have clear personal boundaries that protect my recovery time.

I have clear personal boundaries that protect my recovery time.

I feel aligned with my long-term goals and purpose. 

I feel aligned with my long-term goals and purpose. 

I have strong, supportive relationships in and outside of work.

I have strong, supportive relationships in and outside of work.

I feel a sense of progress and personal growth weekly.

I feel a sense of progress and personal growth weekly.

I believe my best years are still ahead of me.

I believe my best years are still ahead of me.

In my team or organisation, people are encouraged to share concerns or mistakes openly.

In my team or organisation, people are encouraged to share concerns or mistakes openly.

Senior leaders in my organisation model healthy work habits and boundaries that support sustainable performance.

Senior leaders in my organisation model healthy work habits and boundaries that support sustainable performance.

I feel genuinely connected to and supported by the people I work with.

I feel genuinely connected to and supported by the people I work with.

I feel as mentally sharp, focused, and decisive today as I did 12 months ago.

I feel as mentally sharp, focused, and decisive today as I did 12 months ago.