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Tools · Body Clock Audit

When does your body actually run?

Two research instruments in one pass. Part A reads the time your body keeps. Part B reads what you’d choose if nothing forced your hand. Where they agree is where your hardest work goes. It takes about ten minutes, and your answers never leave this browser.

Part A · When you actually sleep

µMCTQ core questions, Ghotbi et al. (2020)

Think about the last few normal weeks. “Fall asleep” means asleep, not into bed.

Workdays

Free days, no alarm

Part B · What your internal clock prefers

Morningness-Eveningness Questionnaire, self-assessment version (MEQ-SA), CET, November 2019

Pick the answer that best describes how you’ve felt in recent weeks.

1Approximately when would you get up if you were entirely free to plan your day?
2Approximately what time would you go to bed if you were entirely free to plan your evening?
3If you usually have to get up at a specific time in the morning, how much do you depend on an alarm clock?
4How easy do you find it to get up in the morning when you are not awakened unexpectedly?
5How alert do you feel during the first half hour after you wake up in the morning?
6How hungry do you feel during the first half hour after you wake up?
7During the first half hour after you wake up in the morning, how do you feel?
8If you had no commitments the next day, what time would you go to bed compared to your usual bedtime?
9You have decided to exercise. A friend suggests that you do this for one hour, twice a week, between 7-8 AM (07-08 h). Bearing in mind nothing but your own internal “clock,” how do you think you would perform?
10Approximately when would you go to bed if you could sleep when you felt like it?
11You want to be at your peak performance for a test that you know is going to be mentally exhausting and will last two hours. You are entirely free to plan your day. Considering only your “internal clock,” which one of the four testing times would you choose?
12If you went to bed at 11 PM (23 h), how tired would you be?
13For some reason you have gone to bed several hours later than usual, but there is no need to get up at any particular time the next morning. Which one of the following are you most likely to do?
14One night you have to remain awake between 4-6 AM (04-06 h) to carry out a night watch. You have no time commitments the next day. Which one of these alternatives would suit you best?
15You have two hours of hard physical work. You are entirely free to plan your day. Considering only your internal “clock,” which of the following times would you choose?
16You have decided to exercise. A friend suggests that you do this for one hour twice a week between 10-11 PM (22-23 h). Bearing in mind only your internal “clock,” how well do you think you would perform?
17Suppose that you can choose your own work hours. Assume that you work a five-hour day (including breaks), your job is interesting, and you are paid based on your performance. At approximately what time would you choose to begin?
18At approximately what time of day do you usually feel your best?
19Are you a “morning type” or an “evening type”?

Part C · When you eat

Not from either instrument. Ours, added September 2026.

Neither the µMCTQ nor the MEQ-SA asks about meals. They model when your body is sharp, not when you are free, and a meal is both: an hour of your evening that is already spoken for, and a constraint on how close to sleep you can eat. A day planned without it will hand you deep work at the hour you are at the table.

C1Do you leave a deliberate gap between your last meal and lying down?

Finish the survey to see your day

Your Daily Architecture is built from a complete profile, so there’s nothing to show until every answer is in. Still missing:

  • workday sleep time
  • workday wake time
  • free-day sleep time
  • free-day wake time
  • 19 of the 19 Part B questions