Mental Wellbeing Score Explained

What is the Mental Wellbeing Score?

The Mental Wellbeing Score is designed to passively track key sleep and activity elements which are known to affect out mental wellbeing. It provides an overview into how conducive your daily activity and sleep patterns are to a positive mental state. Although many aspects of our mental wellbeing are influenced by things beyond our control, like our surroundings or social interactions, there are elements of our daily patterns that we can control so as to promote improve mental wellbeing.

To get the most out of your Mental Wellbeing Score, it’s important to see it as a tool for self-awareness and gradual improvement rather than a strict measure of success or failure. While the Mental Wellbeing Score is designed to capture elements that will contribute to your mental wellness, it will not capture your full subjective experience. It’s equally important to listen to your body and emotional state rather than relying solely on the score. After all, no one knows you better than you know yourself.



Why is it Important?

Understanding your Mental Wellbeing Score can be valuable when aiming to foster a healthier state of mind. A positive mental state benefits many aspects of life, including emotional balance, cognitive function, and social relationships. The score helps you recognize how your daily habits influence these areas, enabling you to make informed adjustments to promote your mental wellbeing. While the score is a helpful tool, it is best considered alongside other factors and how you feel overall.



How to Interpret the Score

The Mental Wellbeing Score ranges from 0 to 100, categorized into four levels that reflect how your daily patterns support your mental wellbeing:

• 81-100: High
  Your daily activity and sleep patterns are highly conducive to good mental wellbeing. This range suggests that your habits are effectively supporting your mental health.
• 61-80: Medium
  Your patterns are moderately supporting your mental wellbeing, with some areas that could be improved. Focusing on factors like sleep regularity or activity levels might enhance your mental state.
• 41-60: Low
  This range indicates that your daily habits may be hindering your mental wellbeing. It might be beneficial to make adjustments to your routines to support better mental health.
• 0-40: Minimal
  A lower score suggests that your patterns are not supporting your mental wellbeing, and significant changes could be helpful to improve your mental state.



How the Mental Wellbeing Score Works

Factors contributing to Mental Wellbeing

The Mental Wellbeing Score is built on several key factors that together provide a comprehensive view of how your daily habits influence your mental health. Each factor plays a specific role in contributing to your mental wellbeing:

1. Circadian Alignment: This refers to how well your sleep-wake cycle aligns with the natural day-night cycle. Proper circadian alignment enhances sleep quality and improves energy, focus, and mood during the day. Misalignment can disrupt this rhythm and negatively impact your mental health.
2. Steps: Physical activity levels have a direct impact on mental wellbeing. Regular activity releases endorphins, reduces stress, and improves mood. Maintaining a balanced level of activity helps enhance emotional regulation and overall mental health.
3. Active Hours and Extended Inactivity: Prolonged periods of inactivity can have detrimental effects on mental wellbeing. Breaking up long periods of sitting with light movement helps maintain mental alertness and supports better mental health.
4. Activity Regularity: Engaging in consistent daily activity helps stabilize energy levels, improve mood, and enhance cognitive function. Irregular activity patterns can lead to mood fluctuations and increased stress.
5. Sleep Regularity: Consistent, high-quality sleep is foundational to mental health. Irregular sleep schedules or poor-quality sleep can disrupt cognitive function and emotional regulation.



Data from Phones and Wearables

The Mental Wellbeing Score is designed to be flexible, using data collected from either smartphones or wearables to provide insights into your daily patterns:

• Phone-Based Data: For users without wearables, factors such as Sleep Regularity, Steps, Active Hours, and Extended Inactivity can be estimated using phone sensors and user input. While these estimates can be helpful, they may not capture the full detail that wearables provide.
• Wearable-Based Data: When a wearable device is present, all factors contributing to the Mental Wellbeing Score are derived from it, allowing for a more comprehensive and accurate assessment. Wearables offer precise tracking of Circadian Alignment, Activity Regularity, and other vital metrics.

Whether you rely on a smartphone or a wearable device, the Mental Wellbeing Score adapts to the available data to provide the most accurate and relevant information for you.



How to Improve Your Mental Wellbeing Score

You can improve your Mental Wellbeing Score by focusing on the various factors that contribute to it. By making small, consistent adjustments in your daily habits and routines, you can enhance your mental health and overall well-being. Here are some recommendations:

1. Circadian Alignment
   • Align your sleep schedule with the natural day-night cycle by going to bed and waking up at consistent times.
   • Expose yourself to natural light during the day and limit artificial light in the evening to support your body's internal clock.
   • Establish regular meal times to reinforce your circadian rhythms.
2. Steps
   • Incorporate regular physical activity into your day, such as walking, cycling, or light exercises.
   • Aim for a balanced level of activity that feels sustainable and enjoyable.
   • Engage in activities you enjoy to make movement a positive experience.
3. Active Hours and Extended Inactivity
   • Break up long periods of sitting by standing or moving for a few minutes each hour.
   • Set reminders to encourage regular movement throughout the day.
   • Include light stretches or short walks to maintain mental alertness.
4. Activity Regularity
   • Establish a consistent daily routine for your activities to promote structure and predictability.
   • Plan your physical activities at similar times each day to help stabilize energy levels.
   • Mix up your activities to keep your routine engaging and balanced.
5. Sleep Regularity
   • Maintain a consistent sleep schedule by going to bed and waking up at the same times each day.
   • Create a relaxing bedtime routine to signal to your body that it's time to wind down.
   • Ensure your sleep environment is conducive to restful sleep by keeping it dark, quiet, and comfortable.

Remember, in today's fast-paced world, it can be challenging to maintain ideal sleep and activity patterns. The key is to make small, manageable changes that fit into your lifestyle. Every positive habit you develop contributes to better mental wellbeing, helping you move toward a healthier, more balanced state of mind.