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Four-level check-up

Body, mind, feelings and spirit — in 7 minutes

Where your strength is now and where to add more. Established methods, a clear summary and three steps for the week.

Your data stays on your device

How it works

5–7 minutes
  • Body — movement, sleep, nicotine, alcohol and optional measurements
  • Mind — calm and a clear head
  • Feelings — mood and connection with people
  • Spirit — well-being and days full of interest
  • The questions come from established methods: IPAQ, Life’s Essential 8, RUS-AUDIT-S, FINDRISC, GAD, PHQ, UCLA-3 and WHO-5.
  • One question per screen. You can go back and change an answer.
  • The measurements block and the diabetes risk factors block are optional.
  • Everything is computed in your browser. Answers go nowhere and are kept only when you press “Save on this device”.

What this check-up is not

  • — It is not a diagnosis or a medical examination.
  • — It does not prescribe treatment or replace a doctor.
  • — It does not estimate the probability of any disease.

This is a lifestyle self-check, not a medical examination. The result is a starting point for a conversation with a specialist.

Methods

Where the questions come from, how they are scored and under which terms they are used. Validated questionnaires keep their official wording; our translations are marked.

  • GAD-7, GAD-2, PHQ-8, PHQ-2

    Calm and mood over the last 2 weeks. Two questions first; with a total of 3 or more, the full scale. PHQ-8 is PHQ-9 without the self-harm question: this site never asks it.

    Developed by Drs. Robert L. Spitzer, Janet B.W. Williams, Kurt Kroenke and colleagues, with an educational grant from Pfizer Inc. No permission required to reproduce, translate, display or distribute.

    Public domain: “No permission is required to reproduce, translate, display or distribute”. The Russian page uses Pfizer’s official “Russian for Russia” translations (PHQ-8 and GAD-7).

  • IPAQ, short last 7 days form

    Days and time of vigorous and moderate activity, walking and time sitting. MET-minutes and the category follow the 2005 IPAQ rules.

    IPAQ Research Committee. International Physical Activity Questionnaire, Short Last 7 Days Self-Administered Format, 2002.

    CC BY 4.0. Changes made: split into screens, time entered as hours and minutes. The Russian page uses AbsoHealth’s own translation, not validated.

    CC BY 4.0 licence text

  • Life’s Essential 8 — as a method

    0 to 100 points for movement, sleep, nicotine, BMI and blood pressure from Table 1 of the paper; the sleep and nicotine questions are written by AbsoHealth.

    Lloyd-Jones D.M. et al. Life’s Essential 8. Circulation, 2022;146:e18–e43.

    Only the scoring method is used; the name and marks of the authoring organisation are not used and imply no endorsement.

  • RUS-AUDIT-S

    A filter question and three alcohol questions (items 3, 9 and 10 of RUS-AUDIT), zones set separately for women and men. The thresholds were set on people who had consumed alcohol in the past 12 months, so a “no” to the filter skips the three questions. Validated as an interview; self-completion was not tested separately.

    The RUS-AUDIT project report: adapting and validating the Alcohol Use Disorders Identification Test (AUDIT) in the Russian Federation. Copenhagen: WHO Regional Office for Europe; 2021. The English page uses the English edition of the report (Table 7 and Annex 3).

    © WHO, 2021. Licence: CC BY-NC-SA 3.0 IGO. Used non-commercially; WHO does not endorse this site.

    CC BY-NC-SA 3.0 IGO licence text

  • FINDRISC

    Eight questions on type 2 diabetes risk factors. We show only the total and the action under the Russian diabetes care algorithms (the “Screening” table): at 12 or more, fasting plasma glucose, an OGTT or HbA1c.

    Lindström J., Tuomilehto J. Diabetes Care, 2003;26:725–731 — the original model of 7 factors, total 0–20; the 8-question form with the relatives question (0–26) is a later version. Russian text: Dedov I.I. et al., diabetes care algorithms, 11th edition, 2023, appendix 16.

    The authors publish no explicit licence. The English items and answers are those recorded in LOINC 97055-8 (88860-2, 97057-4, 97058-2, 97059-0, 97060-8, 58298-1, 97062-4, 97063-2). This material contains content from LOINC (http://loinc.org). LOINC is copyright © Regenstrief Institute, Inc. and the Logical Observation Identifiers Names and Codes (LOINC) Committee and is available at no cost under the license at http://loinc.org/license. LOINC® is a registered United States trademark of Regenstrief Institute, Inc.

    LOINC licence

  • UCLA-3

    Three questions about feeling lonely, total from 3 to 9.

    Hughes M.E., Waite L.J., Hawkley L.C., Cacioppo J.T. Research on Aging, 2004;26:655–672; items adapted from the R-UCLA (Russell).

    No explicit licence. The lead-in is adapted for self-report (“say” instead of “tell me”). The Russian page uses AbsoHealth’s own translation, not validated.

  • WHO-5

    Five statements about well-being over two weeks; total × 4 = 0 to 100.

    World Health Organization. The World Health Organization-Five Well-Being Index (WHO-5). Geneva: WHO; 2024. Licence: CC BY-NC-SA 3.0 IGO.

    The Russian page uses AbsoHealth’s translation, shared under the same CC BY-NC-SA 3.0 IGO licence and marked with WHO’s required disclaimer.

    CC BY-NC-SA 3.0 IGO licence text

  • BMI, waist, blood pressure

    BMI and waist-to-height ratio follow NICE NG246; blood pressure categories follow the table of the Russian clinical guideline “Arterial hypertension in adults”, 2024.

    NICE NG246 (2025, updated 2026); Kobalava Zh.D. et al. Russian Journal of Cardiology, 2024.

    Thresholds and formulas are facts and methods; no texts are reproduced.

WHO disclaimer for translations
This translation was not created by the World Health Organization (WHO). WHO is not responsible for the content or accuracy of this translation. The original English edition shall be the binding and authentic edition.

Sources

  1. Instructions for Patient Health Questionnaire (PHQ) and GAD-7 Measures — Pfizer Inc. (Spitzer, Williams, Kroenke and colleagues)
  2. PHQ-8 Russian for Russia (официальный перевод) — Pfizer Inc. (phqscreeners.com)
  3. GAD-7 Russian for Russia (официальный перевод) — Pfizer Inc. (phqscreeners.com)
  4. Patient Health Questionnaire-9 (PHQ-9), English — Pfizer Inc. (phqscreeners.com)
  5. GAD-7, English — Pfizer Inc. (phqscreeners.com)
  6. The PHQ-8 as a measure of current depression in the general population — Journal of Affective Disorders (Kroenke et al.), 2009
  7. International Physical Activity Questionnaire — Short Last 7 Days Self-Administered Format (revised August 2002) — IPAQ Research Committee, 2002
  8. IPAQ — FAQ (licence CC BY 4.0) — IPAQ
  9. Guidelines for Data Processing and Analysis of the International Physical Activity Questionnaire (IPAQ) — Short and Long Forms — IPAQ Research Committee, 2005
  10. World Health Organization 2020 guidelines on physical activity and sedentary behaviour — British Journal of Sports Medicine (Bull et al.), 2020
  11. Физическая активность (информационный бюллетень ВОЗ) — Всемирная организация здравоохранения, 2024
  12. Life's Essential 8: Updating and Enhancing the American Heart Association's Construct of Cardiovascular Health — Circulation (Lloyd-Jones et al.), 2022
  13. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society — Sleep (Watson et al.), 2015
  14. Отчет о реализации проекта RUS-AUDIT. Адаптация и валидация теста AUDIT в Российской Федерации — Европейское региональное бюро ВОЗ, 2021
  15. The RUS-AUDIT project report: adapting and validating the Alcohol Use Disorders Identification Test (AUDIT) in the Russian Federation (English edition) — WHO Regional Office for Europe, 2021
  16. AUDIT: the Alcohol Use Disorders Identification Test. Guidelines for Use in Primary Care, 2nd ed. — World Health Organization (Babor, Higgins-Biddle, Saunders, Monteiro), 2001
  17. Overweight and obesity management (NG246): identifying and assessing overweight, obesity and central adiposity — NICE, 2025
  18. Артериальная гипертензия у взрослых. Клинические рекомендации 2024 — Российский кардиологический журнал (Кобалава и др.), 2024
  19. «Алгоритмы специализированной медицинской помощи больным сахарным диабетом», 11-й выпуск. Приложение 16: опросник FINDRISC — Сахарный диабет, 2023;26(2S) (Дедов и др.), 2023
  20. The diabetes risk score: a practical tool to predict type 2 diabetes risk — Diabetes Care (Lindström, Tuomilehto), 2003
  21. LOINC 97055-8 Finnish diabetes risk score panel FINDRISC — Regenstrief Institute (LOINC)
  22. Валидизация финской шкалы риска «FINDRISC» на европеоидной популяции Сибири — Сахарный диабет, 2016;19(2) (Мустафина и др.), 2016
  23. Приказ Минздрава России от 27.04.2021 № 404н «Об утверждении Порядка проведения профилактического медицинского осмотра и диспансеризации определенных групп взрослого населения» — Минздрав России (текст: система ГАРАНТ), 2021
  24. Приказ Минздрава России № 404н, официальная публикация (приложение 3: критерии факторов риска) — Официальный интернет-портал правовой информации, 2021
  25. A Short Scale for Measuring Loneliness in Large Surveys: Results From Two Population-Based Studies — Research on Aging (Hughes, Waite, Hawkley, Cacioppo), 2004
  26. The World Health Organization-Five Well-Being Index (WHO-5) — World Health Organization, 2024
  27. Social connection linked to improved health and reduced risk of early death — World Health Organization, 2025
  28. Детский телефон доверия 8-800-2000-122 — Фонд поддержки детей, находящихся в трудной жизненной ситуации
  29. Интернет-служба экстренной психологической помощи МЧС России — МЧС России