1. When something goes wrong at work or in an important role, you tend to feel:

A. Mildly frustrated but able to move on
B. Disappointed for a while
C. Question yourself more than you’d like
D. Deeply unsettled and self-critical
E. As though your value as a person is affected

2. If you suddenly had to step away from your usual responsibilities, you would:

A. Welcome the space and adapt easily
B. Feel strange at first but settle
C. Feel uncertain about yourself
D. Struggle with losing purpose or direction
E. Feel lost without your role, achievement or usefulness

3. When completing something important, you usually:

A. Aim for “good enough” and move forward
B. Like doing things well but stay flexible
C. Overthink details more than necessary
D. Find it hard to stop refining things
E. Feel anxious unless everything feels exactly right

4. When you make mistakes, your inner voice is usually:

A. Understanding and realistic
B. Briefly critical but balanced
C. Harder on yourself than others would be
D. Relentlessly self-demanding
E. Harsh, unforgiving and difficult to quieten

5. When someone disappoints you, you tend to:

A. Stay understanding and curious
B. Feel frustrated but let it go
C. Quietly judge their behaviour
D. Hold onto resentment longer than you’d like
E. Find it hard not to define people by their flaws

6. How often do you feel emotionally affected by what others may think of you?

A. Rarely
B. Occasionally
C. More than I’d like
D. Frequently
E. Almost constantly beneath the surface

7. Your relationship with rest and recovery is best described as:

A. Consistent and protected
B. Mostly healthy with occasional imbalance
C. Often sacrificed when life gets busy
D. Difficult to prioritise without guilt
E. Something you ignore until your body forces you to stop

8. When stress builds up, your body usually:

A. Recovers quickly
B. Shows mild signs of tension
C. Starts affecting sleep, energy or focus
D. Feels persistently overloaded
E. Feels like it’s constantly running on survival mode

9. When plans change unexpectedly, you usually:

A. Adapt easily
B. Feel briefly unsettled
C. Need time to regain balance
D. Feel emotionally thrown off
E. Feel anxious or overwhelmed when things feel uncertain

10. When situations feel outside your control, you tend to:

A. Accept what you cannot change
B. Focus on what you can influence
C. Worry and mentally over-manage things
D. Struggle to switch off or let go
E. Feel like everything may fall apart if you lose control