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How Mindful are you?

This questionnaire will measure how able you are to be mindful, to focus on the present moment as well as how you identify and regulate your emotions.

Answer each question according to how often you experience each of the statements, either;

Always
Sometimes
Rarely
Never

Try to answer in accordance with your experience rather than what you ‘think’ is the correct response.

  1. When having conversations with friends, I am aware of their body language as well as their words

  2. If an unpleasant thought occurs, I am able to put it out of my mind

  3. I find myself feeling angry at times without knowing why

  4. When I am talking to friends I miss chunks of conversation because I am distracted

  5. I check my work emails when I am away for the weekend

  6. I make to do lists in my head whilst I am doing other things

  7. I find myself unable to manage my emotions

  8. I find myself distracted by checking my phone several times a day

  9. When I feel anxious I find ways to distract myself

  10. When I feel stressed I am able to identify where I feel it in my body

  11. When I have an angry thought I feel bad

  12. When something surprising happens to me I am aware of the sensations in my body

  13. If I have a problem I try not to think about it

  14. I try not to think about the things that I am not happy about

  15. When I am walking outside I am aware of the wind in my hair and the temperature on my skin

  16. I find it easy to focus at the task at hand

  17. I find myself driving home and not remembering the journey

  18. When I am on holiday I find myself thinking about work

  19. I check my phone whilst talking to people

  20. I notice when my breathing changes

  21. I ignore physical discomfort because I need to keep going

  22. I only realise I am stressed after the stressful event has passed

  23. I find myself doing two things at once, like eating and working at a computer

  24. I move quickly through tasks to get them done

  25. I think about the future a lot of the time

  26. I eat without really noticing what I am eating

  27. I listen to people without really paying attention to them

  28. I find myself thinking about past mistakes

  29. I walk quickly to get where I need to go without noticing what is around me

  30. When someone tells me their name in a conversation I forget it immediately

  31. I drift off in meetings and wonder what has been said

  32. When I shower or bathe I am aware of how the water feels on my skin

  33. I become irritated when other people walk slowly in front of me

  34. I feel that I am often on ‘auto pilot’ without really paying attention to things

  35. I skim - read this questionnaire

Measure my Mindfulness

Your score indicates that you regularly practice being mindful. You are aware and focused in the present moment. You are also able to recognize your own emotions and the emotions of others. These are two core components of mindfulness.

You rarely spend time thinking about past events or mentally planning for the future which enables you to be fully aware in each moment, enjoying and appreciating the present.

You are accepting of your emotions which means that you do not judge them as ‘good’ or ‘bad’ rather, accepting them as part of your experience. This enables you to remain open to situations, even when they are difficult. Rather than suggesting that you simply accept situations as they are, this enables you to be open to new perspectives and behavioural change.

Research suggests that people who practice mindfulness on a regular basis have lower levels of stress, increased resilience and elevated levels of happiness.

See our Mindfulness blogs

Your score suggests that you have an average tendency to practice mindfulness. Your score identifies how aware and focused you are in the present moment. It also reflects your ability to recognize your own emotions and the emotions of others. These are two core components of mindfulness.

Your score suggests that you spend time thinking or worrying about the future or worrying about the past. This can result in you being unable to be fully present in the moment. You may also notice that you attempt to push difficult thoughts and feelings, away rather than accepting them and being open to a range of emotions. This can sometimes result in you judging yourself or being self critical, leading to feelings of sadness or anxiety. There are also times when you notice that you are focused in the present moment and able to be fully aware.

Research suggests that practicing mindfulness meditation will help you to focus on the present moment rather than ruminating on the past or living in the future. There are a number of mindfulness practices that will help you to develop this. By practicing a loving kindness compassion meditation you may also develop more self acceptance and be less self critical.

See our Mindfulness blogs

Your score suggests that you have difficulty practicing mindfulness. Your score identifies how aware and focused you are in the present moment. It also reflects your ability to recognize your own emotions and the emotions of others. These are two core components of mindfulness.

Your answers indicate that you find it difficult to remain focused in the present moment. You become distracted easily and may spend time either planning ahead, thinking about what you need to do or ruminating on past events.

Your answers suggest that you sometimes find it difficult to identify and articulate your emotions. You may notice that you think there is a ‘right’ or ‘wrong’ way to think, at times, you may feel self critical or defensive.

Research suggests that practicing mindfulness will help you to focus on the present moment rather than ruminating on the past or living in the future. By practicing a loving kindness compassion meditation you may also develop more self acceptance and be less self critical.

See our Mindfulness blogs