{"walking":{"n":"Walking / step goals","q1":"What are you really trying to get from the step goal?","a1":[["move","I simply want to move more."],["num","I keep hearing I should hit a certain number."],["already","I already use a step goal."]],"q2":{"default":["How does that target fit your actual day?",[["easy","It feels realistic."],["hard","The number feels hard to sustain."],["unsure","I’m mostly focused on hitting the number."]]],"already":["What happens in real life?",[["works","It helps and fits my life."],["pressure","Missing it feels like failure."],["unsure","I’m not sure it helps."]]]},"o":{"num":["QUESTION THE NUMBER","The number may be louder than the reason behind it.","Forget the target for a moment. Decide what you actually want more walking to add to your life.","Do you care about moving more, or mainly about achieving a number?","The number is a tool. It is not the goal."],"small":["MAKE IT SMALLER","Your goal makes sense. The size of the target may be the noisy part.","Choose a realistic increase from what you already do.","Does the smaller target help you move more with less pressure?","If it only works on an ideal day, it is too big."],"fit":["KEEP / TRY WHAT FITS","This looks useful because it supports movement without taking over your day.","Keep the simple version. No need to keep raising the target.","Does it help you move more consistently?","Useful beats impressive."]}},"supplements":{"n":"Supplements","q1":"What’s making you consider it?","a1":[["pro","A qualified professional recommended it."],["reason","I have a specific reason."],["trend","I keep seeing it recommended."],["already","I already take it."]],"q2":{"default":["Have you checked whether it’s appropriate for you?",[["yes","Yes."],["no","No."],["unsure","I’m not sure."]]],"pro":["Do you understand why it was recommended?",[["yes","Yes."],["no","Not completely."],["unsure","I’m not sure."]]],"already":["Has it been reviewed with your health, medications and other supplements in mind?",[["yes","Yes."],["no","No."],["unsure","I’m not sure."]]]},"o":{"check":["CHECK BEFORE YOU ADD","Popularity or a vague reason is not enough for a supplement.","Clarify why you want it and check whether it is appropriate for your situation before adding it.","Can you clearly explain what it is for and how it fits with everything else you use?","Products deserve more scrutiny than ordinary habits.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"specific":["KEEP IT SPECIFIC","You have a clear reason and useful context.","Stay focused on that reason rather than building a stack of extras.","Is every product still there for a reason you can explain?","More products do not automatically mean better wellbeing.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."]}},"fasting":{"n":"Fasting / food rules","q1":"Why is this rule asking for your attention?","a1":[["goal","I have a specific reason."],["simple","I think it might simplify eating."],["trend","I keep hearing I should do it."],["already","I already follow it."]],"q2":{"default":["How would it affect your real life?",[["flex","It feels manageable and flexible."],["rigid","It makes meals or life more rigid."],["unsure","I’m not sure it fits."]]],"already":["What has it done to eating in real life?",[["flex","It feels manageable and flexible."],["rigid","It makes meals or life more rigid."],["unsure","I’m not sure it makes a difference."]]]},"o":{"ignore":["IGNORE THE RULE","A food rule does not earn a place in your life because it is popular.","Go back to the problem you were trying to solve.","Does this give you clarity or just another standard to follow?","Start with the reason — not the rule.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"rigid":["DON’T FORCE THE RULE","The strategy is adding friction.","Reconsider whether the rule itself fits instead of assuming you need more discipline.","Does eating feel easier or more rigid?","A strategy that creates more problems than it solves deserves questioning.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"fit":["CHECK / KEEP THE FIT","The idea may fit, but it should stay flexible.","Use it only if it remains practical and appropriate for you.","Can it bend when real life changes?","A useful structure leaves room for real life.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."]}},"sleep":{"n":"Sleep tips / routines","q1":"What’s making you look at this sleep advice?","a1":[["problem","I want to improve something specific."],["hack","I keep seeing this hack everywhere."],["opt","My sleep is okay, but I feel I should optimize it."],["already","I already use it."]],"q2":{"default":["What kind of advice is it?",[["simple","A simple routine or environment change."],["product","A supplement, product or device."],["intense","Something more intensive or health-related."]]],"already":["What is it doing in real life?",[["helps","It helps without adding stress."],["pressure","It became another thing to get right."],["unsure","I’m not sure it changes anything."]]]},"o":{"check":["CHECK THE TIP FIRST","Sleep matters. That does not mean every product or intervention belongs in your routine.","Check the specific advice before adding it.","Does it solve a problem you actually have, or simply promise optimization?","Filter the hack — not the importance of sleep.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"filter":["FILTER THE HACK, NOT YOUR SLEEP","Sleep deserves attention. This particular hack may not.","Ask what problem this tip is supposed to solve for you.","Does it reduce friction around sleep or add another thing to monitor?","Good sleep does not need endless optimization."],"simple":["KEEP / TRY ONE SIMPLE CHANGE","You have a clear reason and a simple approach.","Change one simple thing at a time.","Does that one change make evenings or mornings meaningfully better?","One useful change teaches you more than five changes at once."]}},"morning":{"n":"Morning routines","q1":"What are you hoping the routine will give you?","a1":[["calm","A calmer start."],["focus","More structure or focus."],["trend","I feel like successful people all have one."],["already","I already have one."]],"q2":{"default":["How big is the routine you’re imagining?",[["small","One or two simple things."],["medium","Several habits."],["huge","A full morning protocol."]]],"already":["Does it survive an ordinary busy morning?",[["yes","Yes."],["no","Only when everything goes perfectly."],["too","It became a long checklist."]]]},"o":{"ignore":["IGNORE THE TEMPLATE","You do not need someone else’s morning to prove you are taking care of yourself.","Choose your morning based on what would actually make your day easier.","Does it solve a real problem or simply make you feel behind?","A routine should serve your day."],"small":["MAKE IT SMALLER","You probably do not need a better routine. You need fewer pieces.","Choose the one part that would still matter on a rushed Tuesday.","Does that one anchor make your morning easier?","If it needs a perfect morning, it does not fit your real morning."],"fit":["KEEP / BUILD ONE ANCHOR","Simple is working in your favor.","Keep or build one repeatable anchor instead of upgrading the routine.","Does it survive a busy week?","Useful beats impressive."]}},"mind":{"n":"Meditation / breathwork","q1":"What are you hoping this practice will do for you?","a1":[["calm","Help me feel calmer."],["focus","Help me focus or create a pause."],["trend","I keep hearing I should do it."],["already","I already practice it."]],"q2":{"default":["What version are you imagining?",[["tiny","A short, simple practice."],["big","A long or complicated protocol."],["unsure","I’m not sure what I’m supposed to do."]]],"already":["How does it usually leave you feeling?",[["better","It feels useful."],["neutral","I’m not sure it does much."],["worse","It makes me more tense or uncomfortable."]]]},"o":{"ignore":["DROP THE ‘SHOULD’","You do not need meditation just because wellness culture says you should.","Start with the effect you actually want and choose the simplest tool that might help.","Does it feel supportive rather than like another assignment?","The goal is the effect — not doing wellness correctly."],"small":["MAKE IT SMALLER","The useful part may be the pause, not the protocol.","Strip it down to the smallest version that still feels meaningful.","Are you more likely to return to it when it feels simple?","Complexity is not proof that it works better."],"gentle":["CHOOSE A GENTLER TOOL","This practice may not feel supportive for you right now.","Do not force it. Choose another simple way to create a pause.","What helps you settle without making you more tense?","A wellbeing tool should not become a test of endurance."],"fit":["KEEP / RUN A SMALL EXPERIMENT","A simple version is enough.","Use the version that feels useful instead of constantly looking for a more advanced technique.","Does it create the calm, focus or pause you wanted?","Useful beats impressive."]}},"cold":{"n":"Cold exposure","q1":"Why is cold exposure on your radar?","a1":[["goal","I have a specific reason."],["trend","It feels like everyone is doing it."],["challenge","I like the challenge."],["already","I already do it."]],"q2":{"default":["Have you checked whether it is appropriate for your situation?",[["yes","Yes."],["no","No."],["unsure","I’m not sure."]]]},"o":{"hype":["SKIP THE HYPE","Popularity is not a reason to add an intense practice.","If you cannot name a meaningful reason, you do not need to add it.","Is the attraction a real goal or the drama of the trend?","Intensity is not the same thing as value.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"check":["CHECK BEFORE YOU TRY","This deserves more context than an ordinary habit.","Check whether it is appropriate for you before experimenting.","Do you have a clear reason beyond the idea that harder must be better?","Some practices deserve a safety check before an experiment.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"fit":["KEEP IT OPTIONAL","You have considered the context.","If you use it, keep the focus on your actual reason rather than the most intense version.","Does it genuinely add something useful?","Optional tools should stay optional.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."]}}}
{"nutrition":{"n":"Protein / fiber / nutrition goals","q1":"What is pulling you toward this nutrition goal?","a1":[["specific","I want to improve something specific."],["number","I’m trying to hit a number."],["more","I keep hearing more is better."],["already","I already focus on it."]],"q2":{"default":["How does it affect everyday eating?",[["easy","It helps me make simple choices."],["track","It needs lots of tracking, products or counting."],["rigid","It makes eating more rigid."]]]},"o":{"more":["QUESTION ‘MORE’","A useful idea can turn into a race for the highest number.","Go back to what you actually want this goal to improve.","Does the target help you eat better or just give you another number to optimize?","More is not automatically the goal."],"practical":["MAKE IT MORE PRACTICAL","The goal may have value, but the version is adding a lot of machinery around food.","Look for the simplest version that fits ordinary meals.","Does eating feel easier or increasingly like a project?","A nutrition goal should support eating — not take over eating."],"fit":["PUT THE GOAL IN CONTEXT","A target can be useful when it serves a clear reason.","Keep the focus on simple food choices rather than turning the goal into a system.","Does it improve meals without increasing mental load?","Numbers are tools, not identities."]}},"tracking":{"n":"Wearables / tracking","q1":"What do you want the data to help you do?","a1":[["decision","Make a decision or notice a pattern."],["curious","I mostly enjoy seeing the numbers."],["opt","I feel I should optimize my scores."],["already","I already track regularly."]],"q2":{"default":["When the number changes, do you know what you would do differently?",[["yes","Yes."],["sometimes","Sometimes."],["no","Not really."]]]},"o":{"down":["TURN DOWN THE DATA","The number is taking attention without clearly improving a decision.","Choose one metric that genuinely changes something you do.","Do fewer numbers give you more clarity?","If the data does not change a useful decision, it may just be more noise."],"keep":["KEEP THE SIGNAL","Your tracking is connected to a real decision.","Keep the metrics that genuinely help you act and ignore the rest.","Does the data still serve you when the score is not perfect?","Useful data points toward an action."],"purpose":["TRACK WITH A PURPOSE","Curiosity is fine. Endless optimization is not required.","Decide which question you want the data to answer before checking it.","Does the metric help you understand a pattern?","Measure less. Learn more."]}},"heat":{"n":"Sauna / heat","q1":"Why are you considering a heat practice?","a1":[["relax","Relaxation or recovery."],["goal","A specific goal."],["trend","I keep hearing about the benefits."],["already","I already use it."]],"q2":{"default":["Have you checked whether it is appropriate for your situation?",[["yes","Yes."],["no","No."],["unsure","I’m not sure."]]]},"o":{"hype":["SKIP THE BENEFIT LIST","A long list of benefits is not the same as a reason you need the practice.","Decide what you actually want it to add to your life.","Do you want the experience, or mainly the promise attached to it?","You do not need every potentially useful wellness tool.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"check":["CHECK BEFORE YOU HEAT","This deserves more context before becoming an experiment.","Check whether heat exposure is appropriate for you first.","Do you have a specific purpose rather than a vague desire to optimize?","Context comes before protocol.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"fit":["KEEP IT OPTIONAL","You have considered the context and have a reason.","Keep it attached to that reason rather than escalating it.","Does it continue to add something useful?","Useful tools do not need to become essential rituals.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."]}},"tech":{"n":"Recovery tech / red light","q1":"What is making the device or treatment appealing?","a1":[["problem","I have a specific problem."],["buy","I’m considering buying one."],["hype","I keep seeing impressive claims."],["already","I already use or own it."]],"q2":{"default":["Do you know what success would look like for you?",[["yes","Yes."],["vague","Only vaguely."],["no","Not really."]]],"already":["Can you tell whether it earns the time, money or attention?",[["yes","Yes."],["vague","Only vaguely."],["no","Not really."]]]},"o":{"hype":["DON’T BUY THE HYPE","The claim is clearer than the problem you are trying to solve.","Start with the outcome you care about, not the product.","Can you describe what would make it worth the money and effort?","Technology should solve a problem — not create a reason to own technology."],"pause":["PROVE THE PROBLEM FIRST","You have not yet defined what would make the purchase worthwhile.","Write down the one outcome that would justify it. If you cannot, pause the purchase.","Does your interest change once the marketing is separated from the problem?","Clarity is cheaper than another wellness gadget."],"fit":["TEST THE VALUE","You have a purpose and a way to judge whether it earns its place.","Keep your evaluation focused on that one purpose.","Is the benefit meaningful enough to justify the cost, effort and attention?","A tool earns its place through value — not novelty."]}},"detox":{"n":"Detox / cleanse / gut trends","q1":"What is making this trend appealing?","a1":[["feel","I want to feel better or reset."],["health","I’m trying to solve a digestive or health concern."],["claim","I saw a convincing claim online."],["already","I already do cleanses or resets."]],"q2":{"default":["What does it ask you to do?",[["simple","Simple everyday food or routine changes."],["restrict","Heavy restriction or a strict cleanse."],["product","Buy products, supplements or protocols."]]]},"o":{"help":["GET THE RIGHT KIND OF HELP","You are trying to solve a health concern, not just choose an everyday habit.","Do not use a cleanse or social-media protocol as a substitute for understanding the issue.","Is the trend offering an explanation before the problem has actually been established?","Health concerns deserve investigation — not just a better marketing story.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"claim":["CHECK THE CLAIM","The promise is doing a lot of work here.","Separate the claim from the product and ask exactly what it says it will do.","Does the marketing use vague words like toxins, reset or cleanse?","Vague problems make it easy to sell precise-looking solutions.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"skip":["SKIP THE EXTREME RESET","The reset is asking for a lot before you know whether it is necessary.","Step away from the extreme version and look at the ordinary behaviour you actually want to improve.","Are you creating wellbeing or compensating for feeling you did something wrong?","Wellbeing does not need punishment disguised as a reset.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."],"basic":["RETURN TO THE BASICS","You may not need a cleanse. You may want a simple return to ordinary routines.","Choose the simplest everyday behaviour you want to return to.","Does simplicity give you the reset feeling without new rules?","Sometimes the reset is just returning to normal.","This topic can depend on health conditions, medications or individual circumstances. This Filter does not provide medical advice, products or doses."]}}}
BALANCE LAB STUDIO
THE WELLNESS
NOISE FILTER™
Before you add another wellness habit, find out if it deserves a place in your life.
Wellness advice is everywhere. Filter what deserves your attention, what needs simplifying and what you can leave behind.
60–90 seconds · No wellness score · No perfect routine
01
What’s asking for your attention?
Choose the habit, tip or trend you’re thinking about.
01
Something else?
Choose the closest category.
02
YOU’RE FILTERING
03
ONE MORE THING
YOUR FILTER RESULT
YOUR RESULT IS ONLY THE START
Get your personal next-step plan.
See what to do now, what to ignore and what to watch — based on the answers you just gave.
Do this. Skip that. Notice one thing.
No full wellness overhaul. Just your clearest next move.
Instant access.For everyday wellbeing decisions only. Not medical advice or a substitute for qualified care.
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