Mental Performance Checklist

Most people optimise the wrong things. They buy a new productivity app when their sleep is the real problem. They practise meditation when their biggest issue is chronic social isolation. They tweak their morning routine when they haven’t moved their body in weeks.

This free mental performance checklist cuts through that guesswork. It assesses ten evidence-based pillars of cognitive function — from sleep and stress management to attention, exercise, and social connection — and tells you exactly where to focus first. The whole thing takes about five minutes.

Each pillar is drawn from the research covered across the Mental Performance section of Marginal Gains — you’ll get a personalised score, a radar chart of your cognitive profile, and specific recommendations for your lowest-scoring areas, starting with the smallest possible first step.

How to Use This Mental Performance Checklist

Rate yourself honestly on each of the ten statements using the 1–5 scale. There are no right answers — the value is in the accuracy of your self-assessment, not in scoring well. Once you submit, you’ll see your overall score out of 50, a breakdown by category, and prioritised recommendations for your lowest-scoring areas. For the most useful results, answer based on what you actually do consistently, not what you intend to do or used to do.