count/ total Diet and Nutrition Exercise and Physical Activenesss Sleep and Relaxation Work Life, Learning and Fulfillment Relationship with Family, Friends and Society Emotional and Mental Wellbeing Forgiveness, Gratitude and Empathy Relationship with Nature 1a. How often do you eat all your meals regularly? (breakfast, lunch, dinner) Never Rarely Sometimes Often Always 1b. How regularly do you eat more than 5 small bowls of fruits or vegetables a day? Never Rarely Sometimes Often Always 1c. How frequently do you drink 2-2.5 liters of plain water a day? Never Rarely Sometimes Often Always 1d. How often do you make an effort to avoid eating processed foods? (preserved and packed items) Never Rarely Sometimes Often Always 1e. How conscious are you in moderating the intake of fat, salt and sugar? Never Rarely Sometimes Often Always 1f. How often do you select healthier options when dining out? (eg. moderate intake of red meat, fried items,soft drinks, desserts, etc.) Never Rarely Sometimes Often Always 1g. Do you eat sufficient quantities of food without being overly conscious of your weight? Never Rarely Sometimes Often Always 1h. How regularly do you ensure that your emotions do not affect your eating habits? (eg. eating less or more or avoid eating when you are stressed) Never Rarely Sometimes Often Always 2a. How consistently do you engage in moderate to vigorous exercise for at least 150 minutes in a week? Never Rarely Sometimes Often Always 2b. How regularly does your exercise cover all the exercise groups - Cardio, Power, Strength and Stretch? Never Rarely Sometimes Often Always 2c. How often do you faithfully stretch your body for at least 10 minutes, pre or post workout session? Never Rarely Sometimes Often Always 2d. How often do you exercise your major muscle group? (arms, legs, front and back muscles) Never Rarely Sometimes Often Always 2e. How commonly do you plan your exercises according to your body type? (Ectomorph - long and lean, endomorph -stocky build, mesomorph - middle of the body types) Never Rarely Sometimes Often Always 2f. How often do you make time to engage in activities or sports that you enjoy? Never Rarely Sometimes Often Always 2g. How frequently do you engage in light exercise, climb the steps, brisk walk or ride a non-electric bicycle to travel short distances? Never Rarely Sometimes Often Always 2h. How consistently do you try to increase the intensity of your exercises? (eg. increase weights, improve the heart rate when you do cardio exercises, increase number of repetitions) Never Rarely Sometimes Often Always 3a. Do you always sleep well for about 7-8 hours every night? Never Rarely Sometimes Often Always 3b. How often do you sleep and wake up at regular time? Never Rarely Sometimes Often Always 3c. How frequently do you take time to relax and calm down before sleep? (eg. take a warm shower, pray meditate, do light stretching exercise) Never Rarely Sometimes Often Always 3d. How consistently do you minimise using blue light emitting electronic gadgets (mobile phones, television,laptop) at least 2 hours before sleep? Never Rarely Sometimes Often Always 3e. How regularly do you feel refreshed after a night of sleep, without using any medication, alcohol or substance for the purpose of relaxation? Never Rarely Sometimes Often Always 3f. How commonly do you sleep at one stretch without any interruptions? (waking up to go for urinal, disturbed with stomach irritability or getting scary dreams) Never Rarely Sometimes Often Always 3g. When needed, how often do you take a short nap during the day time (eg. 10 minute nap at lunch time), and feel refreshed thereafter? Never Rarely Sometimes Often Always 3h. Do you usually sleep adequately regardless of the stress that you are experiencing or special life events that are affecting you? Never Rarely Sometimes Often Always 4a. Do you enjoy your current work? Never Rarely Sometimes Often Always 4b. Do you generally feel that you are appreciated or recognised for your skills, strength or talents at work or in personal life? Never Rarely Sometimes Often Always 4c. How frequently do you invest time in learning new skills that can improve your work performance? Never Rarely Sometimes Often Always 4d. How regularly do you find time to follow your passion, interest or hobbies, even if you are busy with other commitments? Never Rarely Sometimes Often Always 4e. Do you try to set achievable targets and strive to reach these goals within your set timeline? Never Rarely Sometimes Often Always 4f. Are you able to take setbacks in a positive manner and continue to work towards success? Never Rarely Sometimes Often Always 4g. Do you consciously utilise your skills, talents and strengths to mange your weaknesses? Never Rarely Sometimes Often Always 4h. How often do you make a conscious effort to step out of your comfort zone or make time for new experiences? (eg. learning a new skill, try a new activitiy, participate in new experience) Never Rarely Sometimes Often Always 5a. How regularly do you keep in touch with your friends/relatives? (personally visiting them, calling them, inviting them home) Never Rarely Sometimes Often Always 5b. How often do you seek suggestions and opinions, share happiness or sadness with your family/friends? Never Rarely Sometimes Often Always 5c. Do you generally feel valued and respected by your friends, family members or love ones? Never Rarely Sometimes Often Always 5d. How often do you feel satisfied about the intimate life with your partner? If you are Single, how often do you feel satisfied about the level of trust and connections with your closest / best friends? Never Rarely Sometimes Often Always 5e. Do you generally feel that you are respected and valued by your professional peers or supervisor? Never Rarely Sometimes Often Always 5f. Do you usually maintain a cordial and collaborative relationship with your colleagues? Never Rarely Sometimes Often Always 5g. How frequently do you feel interested, support or participate in community events or public causes? Never Rarely Sometimes Often Always 5h. How consistenly do you treat people from different culture or backgrounds equally and respect different values and opinions? Never Rarely Sometimes Often Always 6a. How consistently can you stay focused and mindful of the present moment? Never Rarely Sometimes Often Always 6b. How routinely do you make time for private contemplation, meditation or prayer? Never Rarely Sometimes Often Always 6c. Do you make a conscious effort not to interrupt and listen intently when one is expressing their thoughts and emotions? Never Rarely Sometimes Often Always 6d. How frequently do you refrain from making assumptions or judgement before understanding the overall situation and viewpoint of the other? Never Rarely Sometimes Often Always 6e. How often do you feel that you are conscious of managing your thoughts or emotion before acting on it? Never Rarely Sometimes Often Always 6f. How usually do you remain faithful to your values and yet open minded to other's opinion and even criticism? Never Rarely Sometimes Often Always 6g. Do you regularly try to listen to your consciousness when making major decisions in life, regardless of the social norms and expectations? Never Rarely Sometimes Often Always 6h. How commonly do you feel optimistic and positive about the future rather than worrying about it? Never Rarely Sometimes Often Always 7a. Do you practice selfcare when going through hard times? (eg. live healthy, make time to relax, seek support from others) Never Rarely Sometimes Often Always 7b. How often do you consciously make an effort to create moments of joy with friends, colleagues or family members? Never Rarely Sometimes Often Always 7c. How regularly do you express appreciation and gratitude to your friends, family and colleagues? Never Rarely Sometimes Often Always 7d. Do you generally feel grateful for all the comforts you have in your life? (eg. being grateful for the public infrastructure, food supplies, vehicle, job) Never Rarely Sometimes Often Always 7e. How frequently are you able to forgive yourself and make amends? Never Rarely Sometimes Often Always 7f. How regularly are you able to forgive others, even though they have acted against you? Never Rarely Sometimes Often Always 7g. How naturally do you spontaneously act for the welfare of others without expecting any returns (eg giving up you seat on public transport, extending a friendly smile or concious thank you to the restaurant waiter) Never Rarely Sometimes Often Always 7h. How often do you give personal time, comfort, wealth or any personal resources for the betterment of others? (eg. care for others, give donations) Never Rarely Sometimes Often Always 8a. How consistently do you engage in outdoor activities that allow you to stay connected to nature? (eg.doing gardening, walk in the park) Never Rarely Sometimes Often Always 8b. Do you habitually try to stay connected with nature at home or workplace? (eg. keeping plant in the room or table, opening windows periodically to ensure air circulations) Never Rarely Sometimes Often Always 8c. On a daily basis, do you always make an effort to conserve nature? (eg. reduce use of plastic, trying to reduce, recycle and reuse) Never Rarely Sometimes Often Always 8d. Do you usually support or volunteer in nature conservation? (eg. donate to conservation groups,volunteering cleanups, planting trees, conserving water bodies) Never Rarely Sometimes Often Always 8e. How frequently do you immerse in natural environment (eg parks, forest, sea, mountain) during your free time or holiday? Never Rarely Sometimes Often Always 8f. How often you you appreciate the role of other species in the ecosystem even though they may cause discomfort to you? Never Rarely Sometimes Often Always 8g. How often do you consider nature's elements (heat, cold, humid, dry) and nature's cycles (day and night, four seasons) and the impact they have on your physical and mental health? Never Rarely Sometimes Often Always 8h. Do you generally consider or utilise complementary wellness therapies and wisdom for your daily health and wellbeing? (eg. Jamu, Herbal drink/medicine, traditional massage,Yoga, or Meditation) Never Rarely Sometimes Often Always Submission fieldset Your journey has begun. Your assessment results are ready. Please fill in your contact details below to receive your personal results. Name First Last I agree with the Terms & Conditions. 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