What is your self-care score?

This simple self-rating test can give you an indication of how well you look after yourself. 

How to calculate your score 

A = 3 points 
B = 2 points 
C = 1 point 
D = 0 points 

Tally your points to get your total score out of thirty. 

How often do you do the following? 

1. Eat healthy, balanced, mostly unprocessed meals
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

2. Exercise regularly 
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

3. Get at least six hours of sleep a night 
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

4. Take time off and nurture yourself when you are sick, drained or overwhelmed 
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

5. Make some time for hobbies and outside interests 
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

6. Spend time with the people who matter to you (face to face or virtually) 
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

7. Speak up when your workload is difficult to manage and set boundaries 
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

8. Seek out help and support when you need it 
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

9. Take regular breaks while working 
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

10. Put boundaries up against negativity on social media 
A. Virtually always 
B. Most of the time 
C. When I can, but not often 
D. I’m unable to do it, or it’s not a priority 

Your rating 

0-7 

Self-care doesn’t come naturally to you. In fact, you often struggle with the concept. You may be stressed, unhappy, chronically tired or sick. It is time to make a change and start putting yourself first. Begin by looking at the factors that might be preventing you from taking care of your own needs and consider how you might start addressing these challenges.    

8-14 

While you practise some self-care, it is not a priority, or you continually put other things – like work or other people – before yourself. As a result, you are probably not feeling as well as you could be. Think about what you might change and do differently to better look after yourself.  

15-22 

You value self-care greatly and know how to look after yourself. However, you still struggle with finding balance between your own needs and external pressures. Perhaps there is a tricky area of your life standing in the way of better self-care habits, or some thought processes to work through. Keep going and fine-tune your approach to self-care.   

22-30 

Self-care is a habit you have cultivated as part of your everyday life and are knowledgeable about. You understand the value of looking after yourself and how to do it well. Keep refining your skills and habits to reap even more benefits.