HMS Coaching

The Chronotype Assessment

25 questions on your natural sleep and alertness patterns, in a different order every time. A clear picture of whether you are wired to run early, run late, or somewhere in between, and a personalised map of your day: your focus window, your dip, your best window for creative thinking, and more.

Optional. Personalises your report.

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Question 1 of 25

Question text

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Your results

Here is your chronotype.

What your answers show.

Early Bird

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Where you sit on the spectrum
Night OwlIntermediateEarly Bird

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Your window, in your own words

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Social jetlag check

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In your full report

Your PDF report maps your actual day: your peak focus window, your afternoon dip, your best window for creative thinking, your physical performance window, your eating window, and how much time you should actually spend in bed. All built from your own answers, not a generic chart.

This is a self-reflection tool based on your own answers, inspired by established chronotype research such as the Horne-Ostberg Morningness-Eveningness Questionnaire, but it is not that validated instrument, and it is not a diagnostic tool or medical test. It is designed to help you notice patterns in your natural sleep-wake tendencies, not diagnose a sleep disorder. If you struggle with insomnia, excessive daytime sleepiness, or think you may have a circadian rhythm disorder, please speak to a doctor or sleep specialist.

A full report built from your answers, right now, in your browser.