Self-Care Assessment Quiz

Self-Care Assessment

I’ve created this self-care assessment quiz to help you find which areas of your self-care routine needs attention first.

The 6 areas that are included in this self-care assessment are:

• Physical Self-Care
• Psychological Self-Care
• Emotional Self-Care
• Spiritual Self-Care
• Relationship Self-Care
• Workplace Self-Care

You will be asked to identify different self-care routines that you do well and which you don’t do at all or do infrequently.  The quiz will then total your scores in the different areas, so you will know exactly where you need to focus your time and energy.

Welcome to our Self-Care Assessment Quiz

The quiz has 60 questions, covering 6 different topics:

Mind - Relationships - Emotions - Body - Spirituality - Work

At the end of the quiz, you will be asked for your email address so we can send you your results.

You will also receive FREE access to our Self-Care Worksheet printable.

This printable will help you examine your current self-care routines and plan new ones.

Note: When you provide your email address we will add you to our newsletter list. You can unsubscribe at any time from the newsletter with just one click of a button!

Be curious and seek enrichment in life

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Contribute to causes in which I believe

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Take day trips or mini-vacations

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Set boundaries and say no extra responsibilities sometimes

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Take breaks from cellphones, email and the internet

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Balance my workload so that I don't get overwhelmed on some days

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Take breaks or vacations

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Eat regularly (e.g. breakfast, lunch and dinner)

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Be open to inspiration

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Identify what is meaningful in my life

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Call, check on or see my relatives

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Spend time in nature

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Enlarge my social circle

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Keep a gratitude journal

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Make time for self-reflection

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Exercise

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Be open to not knowing

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Eat healthily

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Regularly dance, swim, walk, play a sport, sing or other fun physical activity

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Use positive affirmations to praise myself

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Take a break during the workday (e.g. lunch)

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Love myself

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Get regular medical care for prevention (e.g. annual wellness check-ups)

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Make time to see friends

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Listen to my thoughts, feelings, attitudes etc.

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Spend time with my pets

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Experience new things (e.g. go to an art show, a sporting event or theatre)

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Sharing my hopes, fears or secrets with someone I love

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Get medical care when needed

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Identify tasks or projects that are interesting and exciting to me

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Find things that make me laugh

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Ask for help when I need it

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Schedule regular dates with my partner

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Make quiet time to complete tasks

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Read inspirational book or listen to inspirational music or podcasts

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Negotiate for my needs (e.g. benefits, pay raise etc.)

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Re-read favorite books or re-watch favorite movies

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Take time to chat with co-workers and friends

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Tell my loved ones that I care for them

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Spend time with others whose company I enjoy

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Be aware of the non-material aspects of my life

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Pray or meditate regularly

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Read books that are unrelated to work

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Intentionally minimize stress in my life

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Write in a journal regularly

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Get enough sleep

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Allow others to do things for me

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Take time to be intimate with partner and/or myself

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Make time for reflection

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Schedule regular activities with my children

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Allow myself to cry

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Arrange workspace so it is comfortable and comforting

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Set limits with clients, colleagues, and friends

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Stay in contact with long distance friends (more than just through Facebook)

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Stay in contact with important people in my life

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Find a spiritual connection or community

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Ask for feedback from superiors and peers

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Have a peer support group

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Take time off and rest when sick

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

Identify comforting activities, places, people and seek them out

I do this well (e.g. frequently)

I do this OK (e.g. occasionally)

I rarely do this

I don't do this or never thought to do it

None

First Name

Email Address

Are you a human? 10+13 = ?

Time's up

Importance of Self-Care

I talk about self-care a lot on this site and there is a good reason for that! You can’t be a good parent, partner, employee, boss… well, ANYTHING, if you are burned out and running on fumes.

Looking after yourself is so important. It might feel selfish, but it’s really not. You MUST look after yourself first. It’s like when you are on an airplane and they do the safety briefing before the flight takes off. When they talk about the oxygen masks descending from the ceilings, they always say to fit your own mask first before helping someone else with theirs. Life is exactly the same! Make sure your oxygen supply is strong before helping others, otherwise it can literally kill you!

Self-Care Struggle

However, as modern humans, we are used to giving so much of ourselves to others that even if we want to put ourselves first, we often don’t even know where to start!

I’ve struggled with this same problem. You feel burned out and on the edge of a break-down, but you have no idea HOW to look after yourself!

In addition to this, we might be looking after ourselves very well in one area but completely ignoring other areas.

Balance is another common theme on this site, but that’s because having a balanced life is vital to having a successful and fulfilling life.

Self-Care Worksheet

Once you’ve finished the Self-Care Assessment Quiz and got your results you will want to start making changes to your routines.

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You can go through each area of the Self-Care Assessment and examine your current practices and then plan what new practices and routines you want to establish.

Balanced Life

If you want more of an insight into your life and what areas are out of balance, why not check out my post about starting a Self Reflection Day.

I find it so helpful to take a day (or even a few hours) to myself to truly assess my life and goals. I use this time to reflect on the past and plan for the future. It’s one of my most important self-care routines!

I hope you gain a fresh perspective on your life from taking the self-care assessment. The results should really help you find where you need to improve your self-care routines. Please share in the comments below what you have discovered about yourself!