Tools
Free Google Sheets trackers and interactive versions of validated clinical questionnaires. The questionnaires let you complete them online and get a score with an explanation, something that's surprisingly hard to find for many of these instruments.
Interactive questionnaires
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ME/CFS screening (DSQ-Brief)
A 4-question self-check for ME/CFS based on the DePaul Symptom Questionnaire Brief. Asks about fatigue, tiredness after minimal exercise, unrefreshing sleep and memory problems, in under two minutes, with an immediate result.
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DePaul Symptom Questionnaire (DSQ-2)
All 79 DSQ-2 symptom questions, checked against four ME/CFS case definitions (IOM, CCC, ME-ICC, Fukuda) with DePaul's published rules, plus a symptom profile. About 100 answers; progress is saved.
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Post-exertional malaise (DSQ-PEM)
The DePaul PEM short form: 10 questions characterising whether your post-activity symptom pattern looks like post-exertional malaise, with recovery time and triggers assessed.
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FUNCAP functional capacity questionnaire
The patient-informed ME/CFS functional capacity instrument (FUNCAP27): 27 activities across 8 domains, scored by what each activity costs you. Includes a domain profile.
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COMPASS-31
Composite Autonomic Symptom Score: 31-item autonomic symptom questionnaire covering six domains. The standard screening tool for dysautonomia symptoms.
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Malmö POTS Symptom Score (MAPS)
The first symptom score designed specifically for POTS: 12 symptoms from the past week rated 0–10, with the validated ≥42 threshold explained. Well suited to weekly tracking.
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Cognitive Failures Questionnaire (CFQ)
Broadbent's 25-item measure of everyday memory, attention, and action slips: the standard brain fog questionnaire. Scored out of 100 with three subscales and reference values from long COVID and ME/CFS cohorts.
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Vanderbilt Orthostatic Symptom Score (VOSS)
Nine symptoms rated 0–10 while upright, as used in POTS drug and compression trials. A snapshot of orthostatic symptom burden that pairs with the NASA lean test.
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Orthostatic Grading Scale (OGS)
The Mayo Clinic five-item grading of orthostatic intolerance: frequency, severity, triggers, daily activities, and standing time, scored 0–20 with mild, moderate, and severe bands.
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Nijmegen Questionnaire
16-item breathing pattern disorder screening tool. Used to identify hyperventilation syndrome and disordered breathing patterns.
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Chalder Fatigue Scale (CFQ-11)
The 11-item fatigue questionnaire used across UK ME/CFS and long COVID services. Get your Likert score (0–33) with physical and mental subscales, plus the bimodal score (0–11) and its ≥4 threshold.
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Fatigue Severity Scale (FSS)
9-item fatigue questionnaire widely used in post-viral and chronic illness research. Simple and quick to complete.
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Self-Evaluation of Breathing Questionnaire (SEBQ)
25 statements about how your breathing feels, scored out of 75. The breathing-specific companion to the Nijmegen questionnaire, better suited to restricted or effortful breathing patterns.
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Epworth Sleepiness Scale
8-item daytime sleepiness questionnaire. Simple, widely used, and commonly searched by people with fatigue-related conditions.
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Bell CFIDS Disability Scale
Functional capacity scale from 0–100, widely referenced in ME/CFS and post-viral communities. Quick self-check for functional status.
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Post-COVID-19 Functional Status scale (PCFS)
The standard long COVID functional grading: four quick questions give you a grade from 0 (no limitations) to 4 (severe limitations). Takes under a minute; designed for repeat tracking.
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RAND-36 health survey (SF-36 items)
The classic 36-item health-related quality of life survey, scored across eight scales. Compare your profile against published ME/CFS and long COVID cohorts.
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WHO-5 Well-Being Index
Five positively-worded questions about the past two weeks, scored 0–100. A light-touch well-being measure that pairs well with symptom and function tracking.
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2016 ACR Fibromyalgia Survey
Self-report fibromyalgia screening questionnaire with Widespread Pain Index, Symptom Severity Scale, and FS severity score. Based on the 2016 revised ACR criteria.
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Satisfaction with Life Scale (SWLS)
Diener's five-statement measure of how satisfied you are with your life as a whole, scored 5 to 35 with the standard bands. Under a minute; a stable companion to the WHO-5.
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Brief Resilience Scale (BRS)
Six statements about how quickly you bounce back from stress, scored 1 to 5 with low, normal and high bands. Measures recovery itself, not coping resources; illness lowers it, and it moves as things change.
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AUDIT alcohol screening test
The WHO's ten-question alcohol screen, scored 0 to 40 with the risk zones and a consumption, dependence and harm breakdown. Relevant to sleep, HRV and orthostatic symptoms, and before starting medication.
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IPAQ short form
The International Physical Activity Questionnaire: days and minutes of vigorous activity, moderate activity and walking over the last 7 days, plus sitting time. Gives MET-minutes per week and a category. A record, not a target.
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Godin-Shephard Leisure-Time Exercise Questionnaire
Three questions on weekly strenuous, moderate and mild exercise, giving a Leisure Score Index with Godin's 2011 bands. One minute; useful for recording what you actually did week to week.
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Beighton Score
9-point self-assessment for generalised joint hypermobility, with an illustration for each manoeuvre and the age-adjusted threshold explained. One component of the 2017 hypermobile EDS criteria.
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Five-part questionnaire for hypermobility (5PQ)
Five yes/no questions that screen for generalised joint hypermobility, including hypermobility you used to have. Two or more "yes" answers is positive; used in the 2017 hEDS criteria when the Beighton score is one point short.
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hEDS diagnostic criteria checker (2017)
Walk through the three criteria for hypermobile Ehlers-Danlos syndrome step by step: Beighton and 5PQ, the 12 Feature A signs, family history, musculoskeletal features, and the exclusions only a clinician can confirm.
Interactive guides
Guided tools rather than questionnaires: screens, timers, and record keepers that run entirely in your browser.
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Exercise readiness screen
Three quick checks before starting any movement plan: red flags, post-exertional malaise, and relevant comorbidities. Routes you to the page that fits your situation.
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Pacing and heart rate ceiling
The energy envelope in plain language, a resting-heart-rate-based ceiling with the arithmetic shown, counter-pressure manoeuvres, and a private session log.
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Exercise progression for orthostatic intolerance
A hold-by-default record keeper informed by the CHOP modified Dallas programme and Levine's protocol. You pick the tier; it keeps the record and asks how you were 48 hours later.
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NASA Lean Test Guide
Interactive guide and timer for performing a poor man's tilt table test at home, with fields to log your HR readings at each stage.
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Which questionnaire should I take?
Not sure where to start? A plain-language guide to choosing the right post-viral self-assessment tool for your situation.
Trackers
The HRV tracker runs in your browser and keeps its data on your device. The others are Google Sheets templates: use File → Make a copy to get your own editable version.
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HRV & Resting Heart Rate Tracker
Log daily readings in your browser, or import a CSV from Garmin, Oura, Whoop or a spreadsheet. Rolling 7-day and 30-day medians with trend charts. Stored on your device only.
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Symptom Diary
Daily scores for fatigue, breathlessness, head pain, and cognitive function with rolling averages. Useful for identifying patterns and tracking trends.
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Stand Test Logger
Record and track orthostatic heart rate responses over time. Log HR at baseline, 2 min, 5 min, and 10 min standing.