Fueled 4-Zone Health Wheel™

Capacity OS™ · FUELED System · Tool 01

Your Personal Health Assessment — The Honest Starting Line

"You cannot pour from an empty vessel. Your health is not one thing — it is four zones working together to sustain everything you lead and love."

Layla McGlone · Capacity OS™

Rate

Score each of the 12 areas: 1 at center, 10 at outer edge.

Connect

Draw a line between marks to reveal the shape of your health.

Reflect

Ask: which area would bring the greatest fuel and joy right now?

Commit

Choose one area. Write your action plan on page 3.

💙

Physical

— / 30

Rest & Sleep
Nutrition & Hydration
Movement & Strength

💛

Emotional

— / 30

Gratitude Practice
Mindset & Self-Talk
Joy & Play

💚

Relational

— / 30

Key Relationships
Community & Support
Service & Generosity

✨

Spiritual

— / 30

Faith & Purpose
Stillness & Prayer
Reflection & Journaling

THE 4 ZONES + 12 AREAS

💙 Rest & Sleep7–9 hours of restorative sleep consistently. Sleep is when your body repairs, consolidates, and recharges.

💙 Nutrition & HydrationIntentional fueling — quality protein, healthy fats, fiber, low sugar, and consistent hydration throughout the day.

💙 Movement & StrengthMovement that builds strength, vitality, and energy — not just calorie burning. Your body is your vessel.

💛 Gratitude PracticeConsistently naming what you are grateful for across all four zones. Neuroscience confirms: what you notice, multiplies.

💛 Mindset & Self-TalkThe internal narrative running your life. The story your inner voice tells you — and whether it is fueling or robbing you.

💛 Joy & PlayFreedom, laughter, creativity, and pure enjoyment. When did you last do something just because it delighted you?

💚 Key RelationshipsThe quality and nourishment of the relationships you invest in most. Are they building you — or draining you?

💚 Community & SupportA circle that truly sees and supports you. No one goes it alone. We are all better together.

💚 Service & GenerosityGiving beyond yourself in ways that fill rather than drain. Purpose lived outward.

✨ Faith & PurposeWhat currently anchors your sense of meaning, direction, and hope. The deep why beneath everything you do.

✨ Stillness & PrayerConsistent space for silence, prayer, or stillness. The inner life feeds everything else.

✨ Reflection & JournalingProcessing your experiences through writing or reflection. Growth requires the pause to notice it.

"Your destiny hinges on your next best decision."Layla McGlone · Capacity OS™

Rate each area 1–10. Answer the reflection question honestly. This is your starting line, not a judgment. Rate 1 if an area is severely neglected, 10 if it is thriving consistently.

💙 PHYSICAL ZONE

Physical

Rest & Sleep

Are you getting 7–9 hours of restorative sleep consistently?

1 2 3 4 5 6 7 8 9 10

Not yet rated

Physical

Nutrition & Hydration

How intentionally are you hydrating and fueling your body each day?

1 2 3 4 5 6 7 8 9 10

Not yet rated

Physical

Movement & Strength

Are you moving in ways that build genuine strength and vitality — not just going through the motions?

1 2 3 4 5 6 7 8 9 10

Not yet rated

💛 EMOTIONAL ZONE

Emotional

Gratitude Practice

How consistently do you pause and name what you are grateful for across all four zones?

1 2 3 4 5 6 7 8 9 10

Not yet rated

Emotional

Mindset & Self-Talk

What story is your inner voice telling you right now — and is it genuinely true?

1 2 3 4 5 6 7 8 9 10

Not yet rated

Emotional

Joy & Play

When did you last laugh freely and do something purely for joy — without it serving a purpose or producing a result?

1 2 3 4 5 6 7 8 9 10

Not yet rated

💚 RELATIONAL ZONE

Relational

Key Relationships

How nourishing are the relationships you invest in most? Are they building you or draining you?

1 2 3 4 5 6 7 8 9 10

Not yet rated

Relational

Community & Support

Do you have a circle that truly sees and supports you — not just professionally, but as a whole person?

1 2 3 4 5 6 7 8 9 10

Not yet rated

Relational

Service & Generosity

Are you giving beyond yourself in ways that fill rather than drain? Is generosity a regular practice in your life?

1 2 3 4 5 6 7 8 9 10

Not yet rated

✨ SPIRITUAL ZONE

Spiritual

Faith & Purpose

What currently anchors your sense of meaning, direction, and hope? How connected do you feel to it?

1 2 3 4 5 6 7 8 9 10

Not yet rated

Spiritual

Stillness & Prayer

How consistently do you create space for silence, prayer, or stillness? Not productivity — pure presence.

1 2 3 4 5 6 7 8 9 10

Not yet rated

Spiritual

Reflection & Journaling

Are you processing your experiences through writing or reflection? Growth requires the pause to actually notice it.

1 2 3 4 5 6 7 8 9 10

Not yet rated

"Which area — if nourished intentionally — would bring you the greatest fuel and joy? Not your lowest score. Start there."Layla McGlone · Capacity OS™

My 4-Zone Summary

💙 Physical

—

/30

💛 Emotional

—

/30

💚 Relational

—

/30

✨ Spiritual

—

/30

Before You Choose Your Starting Zone

"Which area — if nourished intentionally — would bring you the greatest fuel and joy over the next 30–60–90 days? Not your lowest score. The one that — when full — fuels everything else."

Layla McGlone · Capacity OS™ · FUELED System

MY FUELED COMMITMENT

The area that would fuel me most

The fuel and joy I expect

My next best decision — in the next 24–48 hours I will:

I will share this with:

THE CLOSING DECLARATION

Read This Out Loud

I am ridiculously in charge of me.
I choose today to invest in my 4-zone health — not when things slow down, not when conditions are perfect, but right now.
Self-care is not selfish. It is necessary.
The most generous thing I can do for everyone I love and lead is to show up fully fueled.

Signed

Date

"Your destiny hinges on your next best decision."Layla McGlone · Capacity OS™ · capacityos.co