PSI Tool FAQs

  1. How do I get started?

    The easiest way to start is to use one of our starter templates to track your Core Four and PPCs. There’s a standard version that works for almost anyone. And there are three additional Index checklists that may be better suited if you have a strong focus on practicing your spirituality, physical conditioning, or if you’re currently in an addiction recovery program.

  2. How do I use the checklist?

    Each morning or evening, go through your Index checklist and answer “yes” with a score of one or answer “no” with a zero. Total up the items, and that’s your Index score for the day. If you’re doing it in the morning, answer the questions about the previous day. If it’s before bedtime, your answers should reflect the current day.

  3. How do I know what to answer?

    This is a personal index, so use it in a way that will benefit you. For example, rather than asking if you slept eight hours, ask yourself how you measure a good night’s sleep, including whether you woke up feeling rested. Similarly, on the connections scale, only you know if you had quality time with a friend, colleague, or family member. The key is to be honest with yourself and consistent day to day.

  4. When should I change my Personal Sanity Index?

    There are two reasons to change your PSI: 1) to reflect a significant life change—like recovering from an injury and adding an exercise; and 2) to remove one of your items because the variability never changes, so you don’t need to track it. For example, if you always eat healthy because you have a food allergy, sensitivity, or regimented diet, that may be something you can remove from your Index. 

  5. Is it normal to see my daily total moving up and down?

    Yes. It would be less typical to see no change from day to day. Movement by 1-2 points is perfectly normal and expected. More significant shifts should alert you to new trends that could cause you to backslide.

  6. Why is variability so important?

    Standard variability (or deviation) is normal and expected because no one is perfect! Variability is ever-present in nature (e.g., the daily temperature), however, humans set themselves up for failure by expecting constant perfection of themselves—when achieving personal goals. We’ve eliminated the need for that in this book while helping you maintain your sanity.  

    However, systematic variability is different and may be linked to specific causes (e.g., the outside temperature may vary day to day, but average temperatures change systematically with the seasons). In practice of protecting our Core Four within a given week, our sleep patterns, eating habits, level of social interaction, etc., may vary randomly. But if something causes a change to our regular routines (e.g., moving to a new city), it could systematically change many of our behaviors. The Personal Sanity Index is designed to help you recognize the difference and respond when there’s a significant shift. Sometimes the reason for the difference in Index scores is obvious, other times it may be more subtle. That’s when we might not otherwise have noticed the change, and when the value of keeping your Index is highest.

  7. What should I do when I see a low daily total?

    If it’s a low total—zero, for example—it’s worth reflecting on the past 24 hours and investigating the potential cause. Traveling, for instance, can disrupt our daily routines, so if it’s an isolated case, it’s easy to understand, and you want to make an extra effort to get back on your game the next day. If you don’t know why it happened, you need to take time to uncover the culprit before you backslide.

  8. What should I do when I see a downward trend on my Index?

    Downward trends are often a signal that something has changed in your life and should trigger some self-reflection. Trends with more than three days of consecutive downward scores can indicate a situation that is disrupting several of your desired behaviors. The good news is that many people who spot these trends early can proactively remedy their situation with a therapeutic response, such as maintaining connections with a loved one for support during an emotional time.

  9. What should I do if I miss a day? Or several days?

    If you miss one day, you may be able to remember how you did on each of your items. If so, go back to that date, update your PSI, and see if you’re back on track. If you miss several days, start again with the current day and keep going.

  10. Will the PSI help me lose weight?

    The PSI is not a diet or weight loss plan. But three of the items in the Core Four (sleep, nutrition, and exercise) can influence your overall state of physical health, including your weight. If you are maintaining a healthy balance in your life (as indicated by strong Index scores), many challenges— including weight management—may be easier to achieve when you are in sync with your best self.

  11. How do I change the items in my Index?

    You can add items on the app with the edit function. You can also deactivate questions from your daily checklist. But don’t worry, if you want to reactivate an item, the app will remember it for you.

  12. Can I download my data?

    The app has an export function that enables you to download your data and work with it in a spreadsheet format.

  13. Are you sharing or selling my personal data?

    No. We will never sell or share your personal data. Please refer to our Terms and Conditions for more information.