Long COVID. ME/CFS. Post-viral fatigue. Burnout. Menopause-related energy changes. Take the free three-minute Energy Reset Assessment and receive an immediate personalised result.
Do you wake up tired, even after sleeping?
Do small tasks leave you paying for them later?
Does your life look more normal from the outside than it feels on the inside?
Have you started planning your life around what your energy might cost you tomorrow?
Could cold water help me, or could it make me worse?
This assessment helps you understand:
Your current energy regulation
Your recovery readiness
Your safest next step
This assessment will tell some people not to start yet. That's the point.
Free. Around three minutes. Your personalised result is shown immediately.
Part 1 of 3 — Where you are nowStep 1 of 15
Step 1 — Your situation
What is the main reason you are here?
Long COVID
ME/CFS
Post-viral fatigue
Chronic fatigue or unexplained low energy
Burnout or stress-related exhaustion
Menopause or perimenopause-related energy changes
Another ongoing health condition
I am not sure. I just know my energy has not returned.
Is there another factor affecting your energy? Optional.
Step 2 — Duration
How long has your energy or recovery been affected?
Less than 3 months
3 to 6 months
6 to 12 months
1 to 2 years
More than 2 years
Step 3 — Symptoms
Which symptoms are taking the biggest toll right now?
Choose up to five. 0 / 5 selected
Extreme fatigue
Low energy
Brain fog
Poor concentration
Sleep problems
Muscle aches
Joint pain
Breathlessness
Anxiety
Headaches or migraines
Dizziness, racing heart or feeling faint when standing
Post-exertional crash (worse after activity)
Sensitivity to light, noise or busy environments
Step 4 — Daily capacity
Which best describes what an ordinary day currently allows you to do?
I spend most of the day in bed or on the couch and may need help with basic tasks
I can manage personal care and essential tasks, but very little beyond that
I can move around home or leave briefly, but I often pay for it afterwards
I can function for parts of the day, but I need frequent rest or recovery
I can manage light daily activity, although I have to pace myself
I function mostly normally from the outside, but it drains me
Part 1 complete
Thank you. We now understand where your energy currently sits. Next, let's look at what happens when you use it.
Step 5 — Cognitive load
How much do thinking, concentration or busy environments drain you?
This might include screens, noise, conversation, reading or making decisions.
Not noticeably
A little, and I recover quickly
Noticeably, and I need quiet time afterwards
Heavily, and I have to limit them
Severely, even short exposure wipes me out
Step 6 — Activity response
What usually happens to your energy after activity, and how predictable is it day to day?
My energy is fairly stable and activity does not usually cause a crash
My energy is low, but it is reasonably predictable
Activity often costs me more than expected, but I usually recover
I may manage the activity, but the crash arrives later that day or the next day
My energy is very unpredictable and I never know what I will be able to manage
Even essential activity, such as washing or dressing, can trigger a severe crash lasting more than a day
Step 7 — Sleep
How restorative is your sleep?
Not how long, but how recovered you feel.
I wake feeling refreshed
I sleep but still feel tired
My sleep is broken or inconsistent
I wake exhausted regardless of sleep
I barely feel restored at all
Step 8 — Wired but tired
Do you feel wired but tired at night? Unable to switch off, but too exhausted to function.
Constantly
Often
Sometimes
Rarely
Never
Part 2 complete
That gives us a clear picture of what your energy does. One final part: what you need next. Then your result.
Step 9 — What you have tried
What have you already tried?
Rest and pacing
Supplements
Medication
Therapy
Breathwork or meditation
Lifestyle programmes
Cold water therapy
Nothing yet
Step 10 — Your vision
If your energy began to return, what would matter most to you?
Choose up to three. There is no right answer. This is about what getting your energy back would mean in your life. 0 / 3 selected
I want my life back
I want to feel like myself again
I want to get back on my feet
I want enough energy to enjoy everyday life
I want to be there properly for my family or the people I care about
I want to work or contribute again
I want to exercise or be active again
I want to think clearly again
I want to feel hopeful about the future
Something else
Step 11 — Support
Which kinds of support would help you most?
Choose up to two. 0 / 2 selected
Daily encouragement
Understanding the science
Step by step guidance
Knowing I am doing it safely
Hearing from others who have improved or rebuilt their energy
Step 12 — Readiness
How ready do you feel to explore a small daily recovery practice?
If your result suggests it is appropriate for you.
Ready now
Curious but cautious
Unsure
Not ready yet
Step 13 — Hesitation
What, if anything, makes you hesitate about trying this approach?
I am frightened it could make me worse
I do not believe it will help
I do not know if it is safe for me
I struggle to stay consistent with anything
I am waiting until I feel a bit better first
Nothing. I am ready to find out.
Step 14 — Anything else
Is there anything else you would like us to know? Optional.
Stored securely. It does not change your automated result and is never quoted verbatim in automated emails.
0 / 500
Step 15 — Your results
Almost there. Where should we send your results?
Age confirmation
Are you aged 18 or over?
Yes, I am 18 or over
No, I am under 18
Couch to Recovery is designed primarily for adults aged 18 and over. Anyone under 18 requires written consent from their parent or legal guardian, together with written agreement from the young person themselves. The parent or legal guardian and the young person must contact Nigel directly before any access can be considered: nigel@couchtorecovery.com. No payment can be accepted and no programme access can be provided until the request has been reviewed manually. Making contact does not guarantee entry to the programme. Any request remains subject to safeguarding and suitability review.
Your information is private and will never be shared.
Please enter your first name, a valid email address, and confirm you have read the Privacy Policy.
Your Energy Reset Score
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0
out of 200
The Science
The body regulates energy through the nervous system, circulation, and cellular energy production. Long illness, chronic stress, or viral infection can disrupt these systems. The goal is not to force energy. The goal is to restore regulation.
Your goal
Safety awareness check
One last thing before anything else.
Please select an option before continuing.
This assessment is for informational purposes only. It does not constitute medical advice or diagnosis. Always consult your GP before beginning any new health protocol. Cold water is not a cure for Long COVID.