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How do you feel when you wake up most mornings?

Rested and ready for the day

I can get going, but I already feel some pressure

Tired or overwhelmed before the day really starts

Exhausted, flat or unable to face what’s ahead

When something unexpected happens, how do you usually respond?

I adjust, stay clear and decide what needs my attention

I feel stressed, but I can usually regroup

I become reactive, scattered or struggle to prioritise

I shut down, freeze or feel unable to cope

How does your body feel through most of the day?

Settled, energised and connected

Sometimes tense or tired, but I can usually reset

Often tense, restless, heavy or disconnected

Constantly activated, exhausted, numb or shut down

How manageable do your current responsibilities feel?

I have enough capacity for what genuinely matters

I’m carrying a lot, but I’m mostly keeping up

I constantly feel behind, rushed or stretched too thin

Even basic responsibilities feel difficult to manage

When you get time to rest, what usually happens?

I can switch off, recover and return feeling restored

It takes time to unwind, but rest usually helps

I struggle to switch off and rarely feel fully restored

Rest doesn’t feel like enough anymore

How clear do you feel about what needs your attention?

I can identify what matters and make clear decisions

I know what matters, but I sometimes feel distracted or uncertain

Everything feels important and I struggle to prioritise

I feel foggy, stuck or unable to make decisions

How easy is it for you to set boundaries or ask for support?

I can communicate what I need without abandoning myself

I can do it, but guilt or discomfort sometimes gets in the way

I often overcommit, avoid asking or put myself last

I feel unable to say no, ask for help or protect my capacity

What happens when difficult emotions come up?

I can feel them, process them and respond intentionally

They affect me, but I can usually work through them

I become overwhelmed, reactive or avoid what I’m feeling

I shut down, disconnect or feel completely consumed by them

How connected do you feel to yourself and what you genuinely want?

I feel clear, grounded and aligned with who I am

I mostly know what I want, but sometimes lose touch with myself

I often shape myself around other people or what is expected

I feel disconnected from myself and unsure what I want anymore

When you think about making a change you know you need, what happens?

I can see the next step and have the capacity to take it

I feel resistance, but I can usually begin

The change feels too costly, overwhelming or difficult

I feel completely stuck and unable to move forward