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Wellness Self-Assessment Questionnaire

27 questions across eight dimensions. Free, with no signup.

Reflect on your recent experience across eight dimensions. This is not a validated medical or psychological test: scores summarize answers, not health. For work questions, include paid work, caregiving, study, volunteering, or retirement activities as relevant.

The interactive form may take a moment to load. This text version stays usable if scripts do not run. Choose an answer privately or print this page. For each dimension, average your answered values from 1 to 4; lower values suggest an area to discuss or support, not a clinical result. There is no overall pass or fail.

Physical Wellness

How would you describe your current eating habits?4 — I eat mostly whole foods, cook regularly, and feel good about my nutrition3 — I eat reasonably well but could improve consistency or variety2 — My diet is mostly convenient/processed foods; I know it could be better1 — I eat whatever's available; nutrition isn't really on my radar

How much do you move your body?4 — I exercise 4+ times/week and stay generally active3 — I exercise 2-3 times/week or stay pretty active in daily life2 — I exercise occasionally or get very little physical activity1 — I'm almost entirely sedentary

How's your sleep?4 — I sleep 7-9 hours most nights and wake feeling rested3 — I usually get enough sleep but quality could be better2 — I regularly don't get enough sleep or it's frequently disrupted1 — Sleep is a disaster—insomnia, exhaustion, or both

When did you last see a doctor for preventive care (not when sick)?4 — Within the past year3 — 1-2 years ago2 — 2-5 years ago1 — I can't remember / never / 5+ years ago

Emotional Wellness

How would you describe your typical mood?4 — Generally stable, positive, and resilient3 — Mostly okay with some ups and downs2 — Frequently anxious, stressed, or down1 — Consistently struggling with mood—depression, anxiety, or numbness

How do you handle stress?4 — I have healthy coping strategies that usually work3 — I manage okay but could use better tools2 — I rely heavily on unhealthy coping (substances, avoidance, overwork)1 — I'm overwhelmed and don't have effective coping strategies

Can you identify and express your emotions?4 — Yes, I'm generally aware of what I'm feeling and can express it3 — Sometimes, but it's not always easy2 — I often feel things I can't name or don't understand1 — I'm disconnected from my emotions or numb most of the time

Do you have support for your mental/emotional health?4 — Yes—therapy, trusted friends/family, or strong support system3 — Some support but could use more or better quality2 — Very limited support1 — No real support; I'm dealing with everything alone

Social Wellness

Do you have meaningful relationships?4 — Yes, I have close friends/family I can count on3 — I have some connections but wish they were deeper2 — I have acquaintances but lack truly close relationships1 — I'm isolated and lonely

How satisfied are you with your social life?4 — Very satisfied—good balance of alone time and connection3 — Mostly satisfied but could use some improvement2 — Unsatisfied—either too isolated or too much unfulfilling social obligation1 — Very unsatisfied—my social life is a source of stress or emptiness

Can you set boundaries and communicate your needs?4 — Yes, usually3 — Sometimes, but it's difficult2 — Rarely—I struggle with boundaries and speaking up1 — No, I people-please or avoid conflict constantly

Do you experience meaningful belonging or community?4 — Yes, I feel connected to community/groups that matter to me3 — Somewhat, but it could be stronger2 — Not really—I don't feel like I belong anywhere1 — No, I feel alienated or disconnected from community

Intellectual Wellness

Are you learning or challenging your mind regularly?4 — Yes, I'm actively learning new things and staying mentally engaged3 — Occasionally, but not as much as I'd like2 — Rarely—my life is pretty routine1 — No, I feel mentally stagnant or bored

Do you engage with ideas, creativity, or problem-solving?4 — Regularly—through work, hobbies, or personal interests3 — Sometimes, but inconsistently2 — Rarely, and I miss it1 — No, my life doesn't include much mental stimulation

How's your relationship with technology/media consumption?4 — Healthy balance—I use tech intentionally and take breaks3 — Pretty good but could set better boundaries2 — I spend too much time scrolling/consuming passively1 — I'm addicted to screens and it's affecting my life

Spiritual Wellness

Do you have a sense of meaning or purpose in your life?4 — Yes, I feel connected to purpose and meaning3 — Somewhat—I have some direction but it's not crystal clear2 — Not really—I'm going through the motions1 — No, life feels meaningless or empty

Do you have practices that connect you to something larger than yourself?4 — Yes—meditation, prayer, nature, service, or other meaningful practice3 — Occasionally, but inconsistently2 — Rarely, and I miss that connection1 — No, and I feel disconnected or lost

Are your actions aligned with your values?4 — Yes, I live in accordance with what matters to me3 — Mostly, but some areas feel misaligned2 — Significant misalignment—I'm not living according to my values1 — I don't know what my values are or feel completely disconnected from them

Environmental Wellness

How do you feel about your living space?4 — I love it—it's comfortable, functional, and feels like home3 — It's okay but could use some improvements2 — It's cluttered, uncomfortable, or doesn't meet my needs1 — It's actively stressful or dysfunctional

Do you spend time in nature or natural light?4 — Yes, regularly—I prioritize outdoor time3 — Sometimes, but not as much as I'd like2 — Rarely—I'm mostly indoors1 — Almost never—I'm disconnected from nature

How sustainable/healthy is your environment?4 — I'm conscious about environmental health and sustainability3 — I do some things but there's room for improvement2 — I don't really think about it much1 — My environment feels unhealthy or I'm concerned about it

Occupational Wellness

How satisfied are you with your work/career?4 — Very satisfied—it's meaningful, engaging, and sustainable3 — Pretty satisfied but with some frustrations2 — Unsatisfied—it's unfulfilling, stressful, or both1 — Miserable—I dread work and it's affecting my wellbeing

Do you have work-life balance?4 — Yes, good boundaries between work and personal life3 — Decent balance but could be better2 — Poor balance—work dominates or I'm underemployed1 — No balance—work consumes everything or I'm unemployed and struggling

Are you developing skills or growing professionally?4 — Yes, I'm learning and developing3 — Some growth but I want more2 — Stagnant—no real development1 — Going backwards or completely stuck

Financial Wellness

How stable is your financial situation?4 — Stable—bills paid, emergency fund, saving for future3 — Mostly stable but living paycheck to paycheck2 — Unstable—frequently stressed about money1 — Crisis mode—can't pay bills, drowning in debt

Do you understand your finances?4 — Yes, I track spending, understand my financial picture3 — Somewhat, but could be more organized2 — Not really—finances are confusing or overwhelming1 — No idea—I avoid looking at finances

Are you working toward financial goals?4 — Yes, I have goals and I'm making progress3 — I have goals but not much progress2 — I have vague goals but no real plan1 — No goals or plan—just surviving

Pick one feasible next step or ask for appropriate professional help. Do not let any score override symptoms, safety concerns, or your circumstances.

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