Power-Up Check
Seven quick questions about your days. Then see which of your six power-ups are charged, and what scientists say about each one. For ages 6 to 17. A grown-up can help read.
How old are you?
Pick your age first. It sets your sleep goal.
Sleep on a school nightPick when you fall asleep and when you wake up.
Skip anything you like. Tap an answer again to clear it. Nothing you choose is saved or sent.
Your Power-Ups
Something true: most people get calmer and better at finishing things as they grow up. Scientists learned that by following thousands of people for years.
For grown-ups
- A friendly check, not medical advice. It leaves out weight, food tracking and anything about lifespan on purpose.
- Power-ups that aren’t met yet show as “waiting”, never as bad.
- Targets: sleep from the American Academy of Sleep Medicine (9–12 hours for ages 6–12, 8–10 for 13–18); 60 minutes of daily activity from the US Physical Activity Guidelines; about 2 hours outside a day from myopia research; half the plate fruits and vegetables from MyPlate; about 20 minutes of reading for fun a day.
- Nothing is saved or sent. The answers disappear when you leave the page.
- Paruthi S, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med 2016;12:785-786.
- US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition, 2018.
- He M, et al. Effect of time spent outdoors at school on the development of myopia among children in China: a randomized clinical trial. JAMA 2015;314:1142-1148.
- Hale L, Guan S. Screen time and sleep among school-aged children and adolescents: a systematic literature review. Sleep Med Rev 2015;21:50-58.
- US Department of Agriculture. MyPlate: make half your plate fruits and vegetables.
- Anderson RC, Wilson PT, Fielding LG. Growth in reading and how children spend their time outside of school. Reading Research Quarterly 1988;23:285-303.
- Roberts BW, Walton KE, Viechtbauer W. Patterns of mean-level change in personality traits across the life course. Psychol Bull 2006;132:1-25.