HART Assessment

  • HART Assessment: Holistic Awareness & Regulation Test

    A self-assessment to explore how physical load, nutrition, nervous system regulation, emotional environment, and early experiences shape your current well being. Answer honestly, there are no right or wrong responses.

  • The HART Assessment is designed to explore how physical stress, nutrition, recovery patterns, emotional environment, and early life experiences shape current performance, regulation, and resilience.  This is not a diagnostic tool and not a substitute for therapy or medical care. It is a structured coaching instrument intended to identify patterns that influence energy, recovery capacity, nervous system stability, identity formation, and stress response.  HART assumes that performance, health, and regulation are shaped by both present-day behaviors and early relational environments.

  • SECTION 1 — Physical Load & Fatigue

  • How often do you feel physically wiped out by midday?*
  • Do you train even when your body feels tired or sore?*
  • How many complete rest days do you take per week?*
  • How do you typically wake up?*
  • Have you noticed a drop in performance, strength, or speed this month?*
  • I take longer to recover from workouts or physical activity than I used to.*
  • I feel sore, achy, or inflamed more than seems normal for my activity level.*
  • I feel like my body is always behind in recovery.*
  • I get sick more often than I think I should.*
  • When I get sick, it takes me a long time to recover.*
  • I push my body past its limits and only slow down when something breaks.*
  • I ignore pain, fatigue, or warning signs from my body to keep going.*
  • Do you wake up with dry mouth?*
  • Do you snore or struggle to breathe through your nose at night?*
  • Do you wake up feeling like you were “fighting” in your sleep?*

  • SECTION 2 — Nutrition, Fuel & Hydration

  • How many full meals do you eat per day?*
  • Are you eating enough carbohydrates to support your activity level?*
  • How consistently do you hit your protein needs?*
  • How much water do you drink daily?*
  • Do you unintentionally train fasted due to stress or rushing?*

  • Meal Regularity & Undereating

  • I skip meals because I am busy or lose track of time.*
  • Hours pass and I realize I haven’t eaten a real meal.*
  • I often eat more at night than during the day.*
  • I rely on snacks or convenience foods instead of full meals.*

  • Carbohydrates & Energy

  • I avoid carbs because I think they are “bad.”*
  • I feel low energy or foggy when I go long periods without carbs.*
  • My mood and energy improve when I eat balanced meals with carbs.*

  • Protein

  • I eat protein at breakfast.*
  • I eat a source of protein with every meal.*
  • I struggle to get enough protein from whole foods.*

  • Hydration

  • I drink very little plain water during the day.*
  • I experience headaches, dry mouth, or fatigue that may relate to hydration.*

  • Caffeine

  • I rely on caffeine to get through the day.*
  • Caffeine makes me more anxious or tense.*
  • I consume caffeine late in the day and it affects sleep.*

  • Digestion

  • I experience bloating, gas, or stomach discomfort weekly.*
  • My digestion worsens when I am stressed or underslept.*

  • Stress Eating / Restriction Cycles

  • When stressed, I forget to eat or overeat.*
  • I use food to soothe anxiety, loneliness, or stress.*
  • I swing between strict eating and overeating.*

  • SECTION 3 — Nervous System & Stress Response

  • How often do you feel keyed up, restless, or on edge?*
  • Do you struggle to fall asleep because your body or mind won’t settle?*
  • Do you clench your jaw, hold your breath, or fidget without noticing?*
  • When you make a mistake, how intense is your self-criticism?*
  • I often feel “wired but tired.”*
  • My mind races and I cannot slow it down.*
  • I struggle to relax even when I have time.*
  • I feel easily startled or hyperaware.*
  • Small inconveniences feel big in my body.*
  • I zone out or disconnect when overwhelmed.*
  • I feel tension in my chest, neck, or jaw most days.*

  • SECTION 4 — Story, Identity & Meaning

  • Growing up, did stress in your home feel bigger than you could handle?*
  • When you fail, is the voice you hear supportive or shaming?*
  • Do you feel your worth is tied to performance?*
  • Growing up, what was your family’s view of rest?*
  • Did your safety depend on behaving well, performing, or staying small?*
  • I learned that making mistakes meant I was a disappointment*
  • I feel pressure to be perfect or impressive to be accepted*
  • Work or achievement is where I get most of my worth*
  • I replay mistakes long after they happen*
  • I take criticism very personally and feel it in my body*

  • SECTION 5 — Recovery, Rhythm & Lifestyle

  • How consistent is your sleep schedule?*
  • How often do you unplug or engage in play (not exercise)?*
  • Do you use practices to regulate your nervous system?*
  • How often do you feel rushed or overwhelmed?*
  • How would you rate your overall stress right now?*
  • I feel guilty when I rest or slow down*
  • I feel I must be productive to feel okay about myself*
  • I scroll to avoid discomfort or boredom*
  • I stay up later than I want because I am finally “off the clock.”*
  • My days feel chaotic and reactive*
  • I rarely make time for hobbies, play, or fun*

  • SECTION 6 — Emotional & Relational Environment

  • Growing up, were emotions rarely welcomed or talked about?*
  • Did you feel responsible for keeping peace at home?*
  • Were your feelings labeled “too much” or inconvenient?*
  • Did you feel alone with your emotions even when others were present?*
  • Were caregivers emotionally overwhelmed or unavailable?*
  • Did you have to be the mature or strong one?*
  • Did your home feel unpredictable or tense?*
  • Did you learn to scan for danger in tone or mood?*
  • Were you afraid of someone’s anger or reactions?*
  • Did someone regularly check in on your inner world?*
  • I remember walking on eggshells around a caregiver*
  • I did not know which version of a parent I would get*
  • I felt pressure to keep secrets*
  • I rarely felt truly seen or understood*
  • I grew up around yelling or explosive reactions*
  • Did you use perfectionism, achievement, or caretaking to cope?*
  • Should be Empty: