Free Circadian Rhythm Test: Find Your Chronotype
Quick, free chronotype quiz to discover your type. Instant results.
Editorial: Review CompletedCreated By: Diana McgowenUpdated Aug 24, 2025
This quiz helps you find your circadian rhythm and chronotype, so you can time sleep, waking, and focus with your body clock. If you want a deeper dive, try our chronotype quiz or explore a circadian rhythm quiz; you can also check the morning or night person quiz to see how your daily energy lines up.
If you had no obligations, when would you naturally wake up?
At what time of day do you feel most alert and focused?
How do you usually feel immediately after waking?
When do you experience your biggest energy lull?
How easily do you fall asleep when you go to bed?
If you drink coffee at 4 PM, how does it affect you?
Given free choice, when would you schedule your most demanding work?
How do you feel about late-night social events?
How long does it take you to feel fully awake after rising?
What is your attitude toward a midday nap?
When do you prefer to exercise for peak performance?
How do you feel if you must wake up very early for an event?
Night Owl
You come alive as the sun goes down and often find your creativity peaks late at night. Mornings can feel sluggish, but your focus sharpens when others have logged off. You manage your energy best by scheduling demanding work after dusk. Lean into your own rhythm by carving out quiet nighttime hours for deep work.
Bear
You follow the solar cycle, peaking mid-morning and dipping in the early afternoon. You wake with reasonable ease and experience a predictable energy slump after lunch. Your pattern matches most social and business hours, so syncing with others comes naturally. Combat the afternoon dip with light activity or a brief break to recharge.
Dolphin
You're a light sleeper and often wake easily, sometimes before dawn or between sleep cycles. You may struggle with consistent deep sleep and feel anxious if you miss rest. Your alertness can be irregular, with short bursts of focus. Prioritize sleep hygiene: establish a calming bedtime routine and minimize interruptions to help regulate your cycle.
Early Bird
You thrive in the early hours and feel most productive at dawn. You naturally wake before sunrise and enjoy a strong surge of energy in the morning. Tackling important tasks early aligns perfectly with your body clock. Embrace your head start by planning your day around that morning momentum.
Hummingbird
You adjust well to a variety of schedules and feel moderately alert throughout the day. You don't have extreme peaks or valleys and can shift your routine when needed. You're flexible but may miss out on maximal energy surges. To optimize, identify your slight upswing - often mid-morning or mid-afternoon - and schedule key tasks then.
Profiles
- The Early Lark -
Your circadian rhythm test results show you're primed for productivity at first light. As an early bird, mental focus and motivation hit their stride before breakfast. Tip: Schedule demanding tasks in the morning and establish a calming evening routine to reinforce your natural body clock.
- The Night Owl -
You perform best when the sun goes down - our circadian test identifies you as a nocturnal thinker with creativity and alertness peaking late. Tip: Reserve deep work sessions for after dusk and practice gentle morning light exposure to gradually balance your sleep-wake cycle.
- The Daytime Energizer -
Balanced and adaptable, your quiz reveals you experience steady energy waves throughout the day rather than extreme highs or lows. Tip: Take short breaks mid-morning and mid-afternoon, and revisit "what is my circadian rhythm test" insights to refine your schedule.
- The Flexible Sparrow -
Your body clock adapts easily, making it simple to transition between early and late schedules with minimal disruption. Tip: Use natural light cues - bright mornings to energize and dim evenings to relax - and explore "how to find my circadian rhythm" techniques for optimal timing.
- The Steady Hummingbird -
Consistent and reliable, your circadian rhythm test scores indicate a stable pattern with few fluctuations in alertness. Tip: Fix regular sleep and meal times to leverage your predictability, then experiment with small schedule shifts to boost overall well-being.
