Your BYOR Assessment

This is where it starts.

The next few minutes are about you. Find a calm spot, and let's begin.

Your specialist reviews everything and emails your report within 72h.

Part 1 of 7 · About you

Let's start with you.

Your answers stay private. Seen only by your specialist, never sold.

Part 1 of 7 · About you

What do you most want to improve?

Tap your main goal first, then a second one if you have it. Your specialist starts here.

Part 1 of 7 · About you

What's your gender?

Hormones, recovery, and baseline patterns differ. Helps tailor your report.

Part 1 of 7 · About you

When were you born?

Hormones, recovery, and baseline patterns shift with age. Helps calibrate your report.

Part 1 of 7 · About you

Your typical day at work or home?

Part 4 of 7 · Your day-to-day

What time do you go to bed on a weekday?

Part 4 of 7 · Your day-to-day

What time do you wake up on a weekday?

Part 4 of 7 · Your day-to-day

Is your sleep the same on weekends?

Part 4 of 7 · Your day-to-day

What time do you go to bed on weekends?

Part 4 of 7 · Your day-to-day

What time do you wake up on weekends?

Part 4 of 7 · Your day-to-day

How many caffeinated drinks do you have per day?

Coffee, tea, mate, energy drinks. Average across a normal week.

2

drinks per day

Part 4 of 7 · Your day-to-day

When's your last caffeine of the day?

Part 4 of 7 · Your day-to-day

How often do you drink alcohol?

Part 4 of 7 · Your day-to-day

Do you smoke or vape?

Part 4 of 7 · Your day-to-day

Your typical week of movement.

Tap to fill. Up to 7 days total.

Easy

Walking, yoga, light stretching

Moderate

Steady cardio, recreational sport

Hard

HIIT, heavy lifting, sport

0 of 7 days

Part 4 of 7 · Your day-to-day

What's the first thing you do after waking up?

Within the first 10 minutes.

Part 4 of 7 · Your day-to-day

Do you use your phone during lunch?

Part 4 of 7 · Your day-to-day

Do you use your phone in the last hour before sleep?

Part 4 of 7 · Your day-to-day

If you wake up during the night, do you check your phone?

Part 1 of 7 complete

Nice. Locked in.

Up next. 13 quick questions about your routine

Part 4 of 7 complete

Your days, captured.

Up next. 15 quick questions to map focus, regulation, and recovery

Part 5 of 7 · How you feel

How good are you at resisting unnecessary phone or email checks?

On a typical morning.

3

Can't resist Always resist

Part 5 of 7 · How you feel

What's the first thing you eat in the morning?

Part 5 of 7 · How you feel

How often do you feel like you're running on empty?

Part 5 of 7 · How you feel

How long can you focus on one task before you need a break or get distracted?

Part 5 of 7 · How you feel

How often do you notice tension in your shoulders, jaw, or back?

Part 5 of 7 · How you feel

How easily do you get overwhelmed?

3

Not easily Very easily

Part 5 of 7 · How you feel

How often is your heart racing or your breath shallow for no clear reason?

Part 5 of 7 · How you feel

How often do you feel "wired but tired"?

Exhausted but unable to relax or sleep.

Part 5 of 7 · How you feel

How long does it usually take you to fall asleep?

Part 5 of 7 · How you feel

How many times do you wake up during the night?

Part 5 of 7 · How you feel

How sore or stiff are you in the morning?

3

Not at all Very sore

Part 5 of 7 · How you feel

After a hard workout, how long do you need to recover?

Part 5 of 7 complete

That's how you feel, logged.

Up next. Walk us through a typical weekday and weekend

Part 6 of 7 · Your routine

Walk us through a typical weekday.

A few words for each moment.

Morning

Midday

Evening

Night

Part 6 of 7 · Your routine

Is your routine the same on weekends?

Part 6 of 7 · Your routine

And a typical weekend day.

Same idea. Just the key moments.

Morning

Midday

Evening

Night

Part 6 of 7 complete

Routine mapped.

Up next. A short attention test to measure your focus under pressure

Part 2 of 7 · Focus test

A quick focus test.

A widely validated measure of attention and mental control.

Gives your specialist a real read on your focus.

About two minutes. A few practice rounds first, then the real test.

Stroop test·a standard since 1935

Part 2 of 7 · Focus test

Tap the colour you see.

Look at the colour the word is written in. Not the word itself.

You see

BLUE

You tap

RED

You see

GREEN

You tap

GREEN

Always tap the colour. Word and colour disagree? Tap the colour. Match? Tap the colour. Either way.

4 practice rounds first to get the rhythm. Then the real test.

WARM-UP

+

Part 2 of 7 complete

Nice. Your focus signal is captured.

Up next. A single breath-hold that measures your CO₂ tolerance

Part 3 of 7 · Breath test

A short breath test.

An established breath test. A short nasal breath-hold shows how calm your body is at rest. It gives your specialist a direct read on your regulation.

BOLT·Body Oxygen Level Test

Breathe

Settle for 30 seconds

Exhale

Then exhale normally

Hold

Pinch your nose and hold

Urge

At the first urge, stop

The first urge is a small signal in your chest or throat. Not panic. Just a nudge.

This is not a max breath-hold. Pushing past the first urge defeats the measurement and isn't safe. If you have a heart condition, are pregnant, or feel unwell, skip this section.

Part 3 of 7 · Breath test

Before we start.

Not comfortable with this exercise? You can skip it. You'll still get your full report.

WARM-UP

0:30

First, settle for 30 seconds. Breathe normally through your nose. Tap Begin when you're set.

Part 3 of 7 complete

Breath test done.

Up next. Optional. Share data from your tracker if you have one

Part 7 of 7 · Wearable data

Do you wear a fitness tracker?

A watch or ring that tracks your sleep and recovery. Apple Watch, Oura, Whoop, Garmin, Fitbit, and so on.

Part 7 of 7 · Wearable data

Share your tracker data.

Screenshot the weekly or monthly trend view, not single days. One week to a month of sleep and HRV is plenty.

Tap to add a screenshot

Images or PDF, up to 10MB each

Stored securely. Only your specialist sees it, used only for your report.

No monthly view? Last night's sleep and recovery still helps.

Part 7 of 7 · Wearable data

How many hours do you sleep on a typical night?

No tracker is fine. Your own sense of your sleep is still useful data.

7

4 or less 10 or more

Part 7 of 7 · Wearable data

How would you rate that sleep?

Part 7 of 7 · Wearable data

How often are you wired but tired, exhausted but can't switch off?

All 7 parts complete

That's everything. Nicely done.

Your specialist now has your full picture: your answers, your routine, your results.

Your full report lands in your inbox within 72 hours.

You can close this page. We'll email you the moment it's ready.

Any questions? Reach us at byor.net