Test Your Emotional Fitness

Emotional fitness is a leadership and life practice of being steady-handed and fair-minded. It includes three areas: self-awareness, the ability to build trust, and self-transcendence. Take this quiz periodically to measure your emotional fitness as you begin, and continue, your practice.

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Rate your answers according to the following scale:

1 = Strongly Disagree
2 = Disagree
3 = Neutral
4 = Agree
5 = Strongly Agree

Self-awareness

I can name what’s bothering me when I feel off.*

Please enter a number from 1 to 5.

Feeling unsafe is not an issue in my life.*

Please enter a number from 1 to 5.

I am an excellent friend to myself.*

Please enter a number from 1 to 5.

I have solutions for getting emotionally unstuck, so I can move forward.*

Please enter a number from 1 to 5.

I know quickly when I need help with something.*

Please enter a number from 1 to 5.

I have someone I can tell all my secrets to.*

Please enter a number from 1 to 5.

I know what I’m good at.*

Please enter a number from 1 to 5.

I would describe myself as content.*

Please enter a number from 1 to 5.

I have healthy ways to release unproductive emotions.*

Please enter a number from 1 to 5.

I’m comfortable in a quiet room, with no music, noise, or people.*

Please enter a number from 1 to 5.

I’m rarely self-critical.*

Please enter a number from 1 to 5.

What people see on the outside matches how I feel on the inside.*

Please enter a number from 1 to 5.

I’d describe my upbringing as a happy one.*

Please enter a number from 1 to 5.

Total points for this section:

Up to 39 points: You are in the beginning stages of becoming self-aware. Consider practices that could help you, such as meditation, journaling, or opening up to someone you trust, such as a work or life coach.

40 to 51 points: You have a good grounding in self-awareness and use resources actively to gain more self-knowledge when needed. Be conscious of coupling your self-knowledge with practices of self-worth, because one is not of much value without the other. If you tend toward being reserved, you can do things such as saying to yourself, “My voice is worth listening to” before a meeting, and making sure to speak up in the room.

52 to 65 points: You carry yourself comfortably and confidently. You know your talents and maximize them, and your limitations and acknowledge them. Team up with a friend so you’re accountable to each other for sharing stories of dawning self-knowledge, and why it is of value.

Openness to Trust

I am worthy of receiving others’ trust.*

Please enter a number from 1 to 5.

I’m willing to put myself out there and take a first step in building a relationship.*

Please enter a number from 1 to 5.

I practice respectfully telling the truth, even if uncomfortable.*

Please enter a number from 1 to 5.

I ask for help when I need it.*

Please enter a number from 1 to 5.

When I’m with others, I practice pausing before reacting with impulse.*

Please enter a number from 1 to 5.

I maintain the relationships I have today by reaching out for face-to-face time, not just communicating through texts or emails.*

Please enter a number from 1 to 5.

I feel a sense of belonging in my workplace.*

Please enter a number from 1 to 5.

I believe those with whom I share confidences will hold them.*

Please enter a number from 1 to 5.

Total for this section:

Up to 24 points: You have the courage to acknowledge that trust is challenging. It would help to identify “allies,” those you know well enough to risk entering into a trustful relationship. Don’t be afraid to tell them that trust doesn’t come easily, so they can understand you a little better.

25 to 31 points: You’re willing to take emotional risks to build rela- tionships of trust, and you see the promise in connecting with people in a real way. Don’t become impatient; trust takes time!

32 to 40 points: You have an open, comfortable, and authentic way about you, and seek to develop wholehearted relationships with oth- ers. It’s likely people gravitate to you, so be aware that you can model what trust-building looks like to those who do.

Self-transcendence

I feel my work has a greater meaning than just getting a paycheck.*

Please enter a number from 1 to 5.

On most days, I feel grateful.*

Please enter a number from 1 to 5.

My life is productive and useful to others.*

Please enter a number from 1 to 5.

I’m comfortable with spiritual things I may never fully understand.*

Please enter a number from 1 to 5.

I feel there’s purpose to each person’s life.*

Please enter a number from 1 to 5.

I try to make decisions with both head and heart.*

Please enter a number from 1 to 5.

I’m open to mystery and wonder.*

Please enter a number from 1 to 5.

I’m aware of when pride gets the better of me and have ways to tame it.*

Please enter a number from 1 to 5.

I have beliefs or principles that move me beyond self-serving behaviors.*

Please enter a number from 1 to 5.

Total for this section:

Up to 27 points: You prefer only what your brain can understand and tend to live in your head. Engage in some right-brained practices, like meditation, journaling, yoga, or reflective walks, to begin opening to a larger world.

28 to 35 points: You’re comfortable knowing that not everything is an equation that’s solvable and are observant and responsive to others’ needs. When in a group setting and moments of stress arise, thinking “we, not me” will be helpful to facilitate workplace or family unity.

36 to 45 points: You show up for life trying to make a difference, even if it’s a small one. You’re imbued with hope and grateful on most days. You wear life loosely and well! Never forget that laughter is a wonderful connector and tension reliever.

Click submit to combine the total points from each section to find your current emotional fitness profile.

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Test Your Emotional Fitness

Self-awareness

Openness to Trust

Self-transcendence

Books

EQF Tools

Recovery Tools