Wellness Clarity Quiz.
The intention behind this quiz is to help you understand how you’re doing mentally and emotionally, identifying your stress triggers and coping styles, and determine if you’re ready to start / deepen your self-care journey.
The quiz will cover 4 sections, measuring your test results: Mental Health Check-In, Stress Level & Coping Strategies, Self-Care Preferences, and Mindfulness & Readiness.
What you will need: a pen/pencil, note-taking paper, an open mind, and willingness to progress.
At the end of the quiz, you will tally your score and receive a tailored self-care routine with actionable steps, advice, and resources to assist in nurturing your mental and physical well-being.
Disclaimer — This quiz is for self-reflection and informational purposes only. Please note that it is not a substitute for professional advice. If you are feeling overwhelmed, or are in need of support, consider reaching out to a mental health professional.
Section 1 | Mental Health Check-In
Intention: To get an overall sense of how your current emotional well-being is doing.
Mood & Energy: Over the past two weeks, how often have you felt down or lacked energy? Calculate your answer.
Never (5)
Rarely (4)
Sometimes (3)
Often (2)
Always (1)
Sleep Patterns: How would you rate the quality of your sleep recently? Calculate your answer.
Excellent (5)
Good (4)
Fair (2)
Poor (0)
Social Connection: How connected do you feel to the people around you? Calculate your answer.
Very connected (5)
Somewhat connected (4)
Neutral (3)
A bit disconnected (2)
Very Isolated (1)
Tip: A higher frequency of low mood, poor sleep, and isolation might indicate a need for extra self-care attention.
Section 2 | Stress Level & Coping Strategies
Intention: To evaluate your current stress levels and how you manage stress.
Stress Triggers: Which of the following best describes your current stressors? Notate your answer.
Work / school pressures
Personal relationships
Financial concerns
Health issues
Other
Stress Frequency: How often do you experience feelings of being overwhelmed or stressed? Calculate your answer.
Rarely (5)
Occasionally (4)
Frequently (2)
Constantly (0)
Coping Mechanisms: When stressed, what is your typical response? Notate your answer.
Physical activity
Creative outlets
Socializing
Withdrawal
Other
Tip: Responses should identify the stressor source, which coping strategies are working well, and which might contribute to further stress.
PAUSE — Combine scores from Sections 1 and 2 to identify areas where you might need to focus more on self-care and stress management.
Section 3 | Self-Care Preferences
Intention: To find out which mode of self-care best resonates with you.
Activity Preferences: What type of self-care activity do you enjoy most? Notate your answer.
Physical activities
Creative endeavors
Relaxation techniques
Social activities
Mindfulness practices
Routine Availability: How much time can you realistically dedicate to self-care each day? Notate your answer.
Less than 15 minutes
15-30 minutes
30-60 minutes
More than an hour
Reflect on Past Experiences: Have you tried any self-care routines before? If yes, what worked best for you?
Consider and notate your answer.
Tip: These answers help pinpoint a routine that fits your lifestyle and interests.
PAUSE — Reflect on Section 3 responses, which will help tailor recommendations to your interests and available time.
Section 4 | Mindfulness & Readiness
Intention: To assess your openness and preparedness for integrating mindfulness practices into your daily routine.
Interest Level: How interested are you in trying mindfulness or meditation practices? Calculate your answer.
Very interested (5)
Somewhat interested (4)
Neutral (3)
Not very interested (2)
Not interested at all (1)
Experience: Have you ever tried mindfulness or meditation before? Calculate your answer.
Yes, regularly (5)
Yes, occasionally (3)
Somewhat ready (2)
Not sure / Not ready (0)
Readiness for Change: How ready do you feel to incorporate a few minutes of mindfulness into your daily routine? Calculate your answer.
Completely ready (5)
Mostly ready (4)
Somewhat ready (2)
Not sure / Not ready (0)
Tip: Responses should indicate if you need beginner-friendly mindfulness resources of if you’re ready for more advanced practices.
PAUSE — Combine Section 4 responses to divide if mindfulness should be a primary recommendation or if gradual exposure is recommended.
RESULTS
Each result is accompanied by actionable tips, further resources, as well as advice all tailored to your ranking. Follow the links associated with your score for more!
Tier 1 - Mindful Beginnings (Scores 15 and under)
Tier 2 - Journey to Balance (Scores (15+)
Tier 3 - Resilient Mastery (Scores 27+)
In addition to how you scored, it is beneficial to pay attention to and reflect on the responses that you wrote in the shorthand sections. Example: Section 2, Question 1 - The answer to this question will indicate the area of your life where you need to offload stress. Section 3, Question 1 - The answer to this question will emphasize the self-care that you resonate the most with and where you should be spending your time and energy for maximum return.
