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HABIT EXPLORER
EXPLORE EVERYDAY HABITS
Support sleep and recovery
Sleep duration, routines and how you feel during the day all matter.
One possible first step: Choose a consistent getting-up time and a regular wind-down routine.
Example settings illustrate the model. Their colours and internal status labels are not health assessments.
Explore your own habit settings
Everyday examples
Research examples — not routine advice
Explain this setting
Chosen scenario value: 180 minutes per week
MVPA means moderate-to-vigorous physical activity. Moderate activity makes you breathe faster while still allowing conversation. This simplified slider does not convert vigorous minutes into moderate-equivalent minutes.
Why it matters
Movement and strength activity support fitness and everyday function.
General adult guidance
For adults aged 19–64, NHS guidance describes at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week, plus strengthening activity on at least 2 days. Adapt activity to your health and ability.
What changes in this view
This setting does not change the Sleep 3D scene. Its value still changes in your scenario. Choose the Fitness pillar or the 2D overview to explore its illustration.
The NHS reference supports the general habit guidance. Visual rules are illustrations created for the Habit Explorer.
NHS: adult physical activity guidance (19–64) (opens in a new tab)Plan a manageable next stepExplain this setting
Chosen scenario value: 8 hours per night
Hours of sleep per night in the scenario. This setting does not measure sleep quality, regularity or sleep disorders.
Why it matters
Sleep duration, routines and how you feel during the day all matter.
General adult guidance
Adults generally need 7–9 hours of sleep, with individual variation. Seek support if persistent sleep problems affect daily life; duration alone does not establish sleep quality.
What changes in this view
Below 6 hours, the 3D core becomes slower and dimmer; otherwise it brightens. This illustrates the chosen duration, not sleep stages, brain clearance or measured recovery.
Illustrative rules use ranges, so a small change can leave the same colour. Colour is not a personal health rating.
The NHS reference supports the general habit guidance. Visual rules are illustrations created for the Habit Explorer.
NHS: sleep needs and insomnia support (opens in a new tab)Plan a manageable next stepExplain this setting
Chosen scenario value: 80 percent
An approximate share of food described as whole or minimally processed in the scenario. It is not a measured diet-quality score; use the Eatwell Guide for a balanced eating pattern.
Why it matters
Food choices work together across the day and week; a single percentage cannot describe diet quality.
General adult guidance
The NHS Eatwell Guide describes variety and balance across food groups. It does not set a whole-food percentage target for this slider.
What changes in this view
This setting does not change the Sleep 3D scene. Its value still changes in your scenario. Choose the Nutrition pillar or the 2D overview to explore its illustration.
The NHS reference supports the general habit guidance. Visual rules are illustrations created for the Habit Explorer.
NHS: the Eatwell Guide (opens in a new tab)Plan a manageable next stepExplain this setting
Chosen scenario value: 2 out of 10
A subjective stress rating for exploring the scene. It is not a clinical test or a measurement of cortisol, heart-rate variability or nervous-system balance.
Why it matters
Managing stress can include practical changes, rest, relaxation and support from other people.
General adult guidance
NHS advice includes manageable targets, breathing exercises and seeking support. A stress rating is a personal description, not a diagnosis.
What changes in this view
This setting does not change the Sleep 3D scene. Its value still changes in your scenario. Choose the Stress pillar or the 2D overview to explore its illustration.
The NHS reference supports the general habit guidance. Visual rules are illustrations created for the Habit Explorer.
NHS: getting help with stress (opens in a new tab)Plan a manageable next step