Wellbeing Check In

Full Name *

Email *

Age Group *

A Simple 4-Stage Assessment

For each statement below, rate how true it has felt over the past two weeks

Emotional & Mental Wellbeing

I have been able to manage and understand my emotions

I have felt optimistic or hopeful about the future

I have been kind to myself, especially when things didn’t go to plan

My mind has felt calm, not constantly racing with worries

Physical & Energetic Wellbeing

I have moved my body in ways that felt good (e.g., walking, stretching)

I have woken up feeling rested and refreshed

I have had enough energy to get through my daily task

I have generally eaten nutritious foods that fuel my body

Social & Relational Wellbeing

I have had meaningful conversations with others

I have felt a sense of connection with friends, family, or my community

I have felt comfortable asking for support when I needed it

My relationships have felt supportive and positive

Purpose & Engagement

I have felt in control of my choices and direction in life

I have felt engaged and interested in my daily activities (work, hobbies, etc.)

I have felt a sense of purpose or that what I do is meaningful

I have had opportunities to learn something new or be creative

Scoring & What It Means

Overall Score

65-80: Thriving Zone
Your wellbeing foundations are generally strong. Your focus can be on maintaining these healthy habits and perhaps exploring new areas for growth. Keep up the great work!
41-64: Maintaining Zone
You have a good base, but some areas need attention. Look at the sections where your scores were lowest. What is one small thing you could do to nurture that area this week?
16-40: Stretching Zone
Life is feeling challenging right now, and your resources are stretched. This is a sign to prioritise self-care. Be compassionate with yourself. Focus on the one or two questions with the very lowest scores. What is the smallest, kindest step you could take to support yourself in that area? Don't try to fix everything at once.

Your Next Step: Focus on One Thing

Wellbeing is built one small step at a time. Don't feel pressured to address everything.

Look at your scores for each section. Which section has the lowest total?
Look at the individual questions. Which specific statement had the lowest score (1 or 2)?
Choose ONE. Commit to one tiny, manageable action related to that statement this week.
- Example: If "I have woken up feeling rested" was low, your action could be: "I will turn off my screens 30 minutes before bed."
- Example: If "I have felt a sense of connection" was low, your action could be: "I will text one friend to say hello."

Remember: This is a check-in, not a judgment. The goal is awareness, which is the first step toward positive change. You can retake this in a few weeks to see how things shift.

Thank you for completing your wellbeing check in

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