Living in balance with 4 energy levels
Take stock in a calm and honest way. This free Health Check helps you see where your greatest room for growth lies within the four energy levels: physical, mental, emotional, and spiritual.
Do you recognize these obstacles?
1
You have little energy and no idea how to keep everything going in a day.
2
You keep finding yourself in situations that aren't good for you, but you don't know how to stop it.
3
You don't really know what your desires are because you're mainly focused on everything and everyone around you.
Even being aware of your blocks isn't the solution, but it's a strong start.
This check gives you an initial overview of what you should focus on most today, so you know where to start.
4 energy levels
The four energy levels together form a well-rounded picture of a healthy and sustainable lifestyle. No single level stands alone; growth in one area also supports the other areas.
F
Healthy, nourished, vital, strong, and in touch with your body and daily rhythm.
M
Resilient, focused, confident, and better able to direct your thoughts.
E
Vulnerable without armor, with room for help, release, and honest feeling.
S
Purposeful, grateful, forgiving, and connected to yourself and your surroundings.
Physical
Your physical level is about fuel, recovery, and the extent to which your body supports you in daily life.
1Physical
Nutrition largely determines how stable your daily rhythm and energy feel.
This pillar is about consciously choosing instead of eating on autopilot, out of haste, or habit.
Eat three nutritious meals a day.
Drink enough water and limit sugar and alcohol.
Look critically at quality, editing, and daily habits.
2Physical
Energy shows how you deal with stress, recovery, nutrition, movement, and your overall frequency.
Those who learn to read energy well will more quickly notice where rhythm, rest, or activation are needed.
Movement keeps your system clean and vital.
Nature, daylight, and oxygen are basic elements for recovery.
Nutrition and exercise together form your daily fuel.
3Physical
Injuries require not only physical attention but also listening skills, gentleness, and resilience.
The better you understand your body's signals, the better you can tune into what is needed now.
Treat your body with attention and patience.
Remain in gentle motion where possible.
Let yourself be helped and don't carry recovery alone.
Mental
Your mental level shows how you think, limits, and directs what happens in your head.
4Mental
Thoughts come and go, but it makes a big difference whether you are guided by them or consciously learn to deal with them.
Mental toughness grows when you bring more distance, direction, and structure to your inner world.
Meditation helps to let thoughts pass by.
Structure helps to organize information better.
Seek professional help when dark patterns become too large.
5Mental
Beliefs color how you experience situations and the room you give yourself to react differently.
When you learn to recognize these patterns, you gain more freedom of choice and personal leadership.
Recognize the interplay between feeling, reaction, and belief.
See where you are in a downward or upward spiral.
Choose reflection and a proactive attitude more often.
6Mental
Boundaries are about safety, self-worth, and staying true to what feels right for you.
Learning to clearly feel and name where one's boundaries lie creates more space for peace and authenticity.
Feeling is knowing: take insecurity seriously.
Protect what is valuable to you.
Saying no to another can be a yes to yourself.
Emotional
Your emotional level is about safety, feeling honest, releasing, and allowing support where needed.
7Emotional
Distraction is often not just noise, but a signal of procrastination, numbing, or avoiding what demands attention.
Becoming aware of your sabotages is the first step toward a rhythm with more discipline and gentleness.
Investigate why destructive behavior feels necessary.
Reduce addiction and self-medication where possible.
Build a rhythm that is loving and consistent.
8Emotional
Asking for help requires vulnerability, trust, and the willingness to not carry everything yourself.
This pillar directly addresses connection, allowing support, and breaking unhealthy patterns.
Asking for help isn't a burden, it's making a connection.
Be honest about how often you actually ask for help.
Break unhealthy situations by not just continuing to endure them.
9Emotional
Emotions want to flow. When you learn to feel without projecting, much more inner space is created.
Unloading can be done in many ways: through movement, creativity, writing, dancing, or consciously staying present with what you feel.
First, listen to your emotions before reacting.
Use creativity or movement as an outlet.
Let energy flow instead of storing it.
Spiritual
Your spiritual level revolves around intention, meaning, forgiveness, and the connection with yourself and the world around you.
10Spiritual
Forgiveness isn't about condoning, but about freeing yourself from stored resentment, guilt, or stagnation.
This pillar asks you to honestly look at what you are still holding onto and what you want to let go of in order to move forward again.
Take responsibility for what is yours.
Write down who you want to forgive or ask for forgiveness from.
Seek help when pain or trauma feel too overwhelming.
11Spiritual
Gratitude shifts your focus from lack to abundance and helps you see again what you already have.
He who learns to appreciate daily life makes more room for rest, trust, and an open heart.
Pay attention to what already works and is present.
Also look for valuable lessons in growing pains.
Keep trusting, even when a lot is changing.
12Spiritual
Living with intention means that you don't just go through your day, but consciously guide how you want to be and move.
This pillar shows the extent to which you choose focus, calm, and meaning instead of being driven by haste or stress.
Start your day from a place of calm instead of a reactive mode.
Make room for what nourishes your quality of life.
Choose consciously what energy you bring into the day.
13Spiritual
Connection starts from within: the better you feel connected to yourself, the more easily the outside world can resonate with you.
This pillar is about open lines, nature, relating to your surroundings, and the balance between your inner and outer world.
Feel what is alive in your inner world.
Seek conscious contact with nature, people, and environment.
Let truth, love, and trust become more guiding.
Your overview
After answering all 13 questions, you will see your normalized score per category below, along with a brief explanation. This will quickly show where the most attention and further development are needed.
Answer all 13 questions to view your complete overview.
Physical
Answer all questions first to see a fair score and interpretation.
Work on nutrition, energy, recovery and daily movement.
Mental
Answer all questions first to see a fair score and interpretation.
Strengthen your focus, boundaries and the way you deal with thoughts.
Emotional
Answer all questions first to see a fair score and interpretation.
Create more space for asking for help, releasing and conscious emotional regulation.
Spiritual
Answer all questions first to see a fair score and interpretation.
Deepen gratitude, intention, forgiveness and connection with yourself and your surroundings.
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