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Self-Assessments with Companion Guides

Explore our self-assessments paired with companion guides designed to turn insight into action. Each set includes a brief self-assessment and a practical companion guide with 10 focused sections offering reflections, tools, and simple steps to support your growth. Start where you need it most and move at your own pace. These resources help you go beyond awareness and take meaningful steps toward lasting change. Every purchase directly supports the programs and mission of the Resilience and Wellbeing Network.

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Are You Gaslighting Others Self-Assessment & Guide

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  • 2 files

This resource helps you identify and change gaslighting behaviors. The self-assessment provides insight into how often you may engage in denial, dismissal, or control, while the companion guide offers 10 focused sections to address each area. With reflections, strategies, and tools, it supports accountability, empathy, and healthier relationships.
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Boundary Setting Self-Assessment & Guide

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  • 2 files

This resource helps you assess your ability to set and maintain healthy boundaries and take meaningful steps toward growth. The self-assessment offers a snapshot of how you communicate and uphold limits, while the companion guide provides 10 focused sections with insights and strategies to build confidence, protect your energy, and create stronger relationships.
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Communication Skills Self-Assessment & Guide

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  • 2 files

This resource helps you assess your communication skills and take steps toward growth. The self-assessment offers a snapshot of how you listen, express yourself, and adapt, while the companion guide provides 10 focused sections based on your results. With reflections, exercises, and strategies, it helps you strengthen conversations, build awareness, and develop a more confident communication style.
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Emotional Intelligence Self-Assessment & Guide

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  • 2 files

This resource helps you assess your emotional intelligence and take meaningful steps toward growth. The self-assessment offers a snapshot of how you recognize, manage, and respond to emotions, and the companion guide provides 10 focused sections based on the results. With strategies and exercises, it helps you build awareness, strengthen relationships, and develop an emotionally intelligent mindset.
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Empowerment Self-Assessment & Guide

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  • 2 files

This resource helps you assess your empowerment and take meaningful steps toward growth. The self-assessment offers a snapshot of how you trust yourself, make choices, and pursue your goals, while the companion guide provides 10 focused sections based on your results. With reflections, exercises, and strategies, it helps you build confidence, embrace authenticity, and create a more empowered life.
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Father Wound Self-Assessment & Guide

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  • 2 files

This resource helps you explore the impact of the father wound and take meaningful steps toward healing. The self-assessment offers a snapshot of how this wound may affect your emotions and relationships, while the companion guide provides 10 focused sections with insights, reflections, and strategies to support growth, clarity, and emotional resilience.
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Gratitude Self-Assessment & Guide

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  • 2 files

This resource helps you assess your gratitude habits and progress toward growth. The self-assessment offers a snapshot of how you recognize, appreciate, and express thankfulness, while the guide provides 10 focused sections based on your results. With reflections, practices, and strategies, it helps you deepen your gratitude, build resilience, and develop a more appreciative approach to life.
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Growth Mindset Self-Assessment & Guide

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  • 2 files

This resource helps you evaluate your mindset and take practical steps toward growth. The self-assessment offers a snapshot of how you approach learning, effort, and challenges, while the companion guide includes 10 focused sections aligned with your results. With reflections, exercises, and strategies, it supports you in building confidence, embracing challenges, and developing a growth mindset.
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Internal Bias Self-Assessment & Guide

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  • 2 files

This resource helps you explore and challenge internal bias. The self-assessment offers a snapshot of how bias may show up in your thoughts and behavior, while the companion guide provides 10 focused sections based on your results. With reflections, exercises, and strategies, it supports personal growth, awareness, and more inclusive everyday interactions.
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Limiting Beliefs Self-Assessment & Guide

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  • 2 files

The Limiting Beliefs Self-Assessment helps you identify patterns of self-doubt, unworthiness, and fear that can quietly shape your mindset. Paired with a practical, easy-to-use companion guide, you'll explore 10 focused areas with reflections and action steps designed to help you challenge negative thinking and build confidence. Start where you need support most and take meaningful steps toward lasting change.
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Listening Skills Self-Assessment & Guide

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  • 2 files

How well do you listen to others? This resource helps you assess your listening skills and take meaningful steps toward growth. The self-assessment offers a snapshot of how you focus, interpret, and respond in conversations, while the guide provides 10 focused sections based on your results. With reflections, exercises, and strategies, it helps you listen with clarity, build trust, and strengthen communication.
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Mother Wound Self-Assessment & Guide

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  • 2 files

This resource helps you explore and begin healing the mother wound. The self-assessment offers a snapshot of patterns related to your relationship with your mother, while the companion guide includes 10 focused sections based on your responses. With reflections, insights, and strategies, it supports deeper awareness, emotional clarity, and empowered personal growth.
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Self-Sabotage Self-Assessment & Guide

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  • 2 files

This resource helps you identify self-sabotaging patterns and take meaningful steps toward change. The Self-Sabotage Self-Assessment offers a snapshot of how these behaviors show up in your life, while the Companion Guide includes 10 focused sections aligned with your results. With reflections, strategies, and tools, it supports growth, self-awareness, and more empowered choices.
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Stress and Burnout Self-Assessment & Guide

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  • 2 files

This resource helps you assess your stress levels and take practical steps toward recovery. The self-assessment offers a snapshot of how stress and burnout affect your daily life, while the companion guide includes 10 focused sections aligned with your results. With reflections, calming practices, and simple strategies, it helps you reduce overwhelm, restore balance, and rebuild your well-being.
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Well-Being Self-Assessment & Guide

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  • 2 files

The Well-Being Self-Assessment and Companion Guide work together to help you reflect on key areas of your life and take practical steps toward balance. The self-assessment provides a snapshot of your physical, emotional, social, and mental well-being, while the companion guide offers 10 focused sections with reflections and strategies to build resilience, joy, and lasting fulfillment.
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Self-Assessments

Our self-assessments are designed to help you identify thought patterns, emotional habits, and mindset challenges affecting your well-being. Each assessment offers a simple, research-informed way to reflect on key areas of personal growth, including limiting beliefs, stress, resilience, and more. Use your results as a starting point for deeper self-awareness and discover where you may benefit from additional support or learning. Every purchase directly supports the programs and mission of the Resilience and Wellbeing Network.

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Self-Care Self-Assessment

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  • 1 file

This self-assessment is designed to help you evaluate your level of self-care and well-being. Self-care involves taking deliberate actions to nurture your physical, mental, and emotional well-being. It involves recognizing your needs and meeting them in a healthy and sustainable manner.
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Anxiety Self-Assessment

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This self-assessment is designed to help you evaluate your level of anxiety, which is a normal and common emotion that can become excessive or interfere with your daily functioning. Anxiety can be treated with various methods and strategies.
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Are You Using Toxic Positivity Self-Assessment

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Are you unintentionally invalidating others with toxic positivity? This self-assessment is designed to help you identify whether you respond to others with an overemphasis on positive thinking in ways that dismiss, minimize, or ignore their emotional pain. Toxic positivity may sound helpful on the surface, but it can leave others feeling unseen and unheard.
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Assertiveness Self-Assessment

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Do you express your needs and opinions with clarity and respect? This self-assessment helps you reflect on your level of assertiveness and whether it’s healthy. Assertiveness means speaking up honestly while respecting others, standing up for your rights without aggression, and communicating in ways that build confidence and connection.
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Authenticity Self-Assessment

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Are you living authentically? This self-assessment is designed to help you reflect on how aligned your actions, words, and decisions are with your true self. Living authentically means embracing your values, honoring your needs, and expressing yourself honestly, even when it feels uncomfortable. Take this self-assessment to explore how authentically you’re living.
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Building Rapport Self-Assessment

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This self-assessment is designed to help you evaluate how well you build rapport with others. Rapport is the connection and trust you establish with another person. It can enhance your communication, collaboration, and influence.
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Change Readiness Self-Assessment

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This self-assessment is designed to help you reflect on your ability to anticipate, embrace, and adjust to changes in your personal or professional life. Being change-ready means having the mindset, skills, and flexibility to adapt to new circumstances while maintaining your sense of purpose and well-being. Take this self-assessment to explore how effectively you navigate change.
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Cognitive and Emotional Flexibility Self-Assessment

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This self-assessment is designed to help you identify your cognitive and emotional flexibility level. Cognitive and emotional flexibility refers to your ability to shift your thinking and emotional responses in healthy, adaptive ways when faced with change, challenge, or differing perspectives. Take this self-assessment to discover your level of flexibility.
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Compassion Fatigue Self-Assessment

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Do you recognize when avoiding conflict might cost you peace, progress, or personal authenticity? This self-assessment is designed to help you reflect on your current patterns and whether a tendency to avoid difficult conversations may hold you back. Take this self-assessment to explore how conflict avoidance may be affecting your relationships and decision-making.
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Conflict Avoidance Self-Assessment

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Do you recognize when avoiding conflict might cost you peace, progress, or personal authenticity? This self-assessment is designed to help you reflect on your current patterns and whether a tendency to avoid difficult conversations may hold you back. While avoiding conflict can sometimes preserve harmony, consistently sidestepping important issues can lead to misunderstandings, resentment, or missed opportunities.
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Core Values Alignment Self-Assessment

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Are you living in alignment with your core values? This self-assessment helps you reflect on how well your choices and relationships align with what matters most to you. Your values serve as a compass for making decisions, setting boundaries, and determining direction. Take this assessment to discover how closely you’re living by them.
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Decision-Making Confidence Self-Assessment

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Do you make decisions with clarity and confidence? This self-assessment is designed to help you reflect on your ability to trust your judgment, take decisive action, and stand by your choices. Confident decision-making means gathering information, considering options, and committing ourselves to a course of action without being paralyzed by doubt or fear of making mistakes.
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Digital Wellness Self-Assessment

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Do you maintain a healthy relationship with technology? This self-assessment is designed to help you reflect on your ability to use digital devices, apps, and online platforms in ways that protect your mental, emotional, and physical well-being. Practicing digital wellness means being intentional about your screen time, balancing online and offline activities, and avoiding harmful patterns of overuse.
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Emotional Resilience Self-Assessment

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This self-assessment is designed to help you evaluate your level of emotional resilience, which is the ability to manage, adapt to, and bounce back from emotional challenges effectively. Emotional resilience enables you to navigate life's challenges while maintaining a balanced and constructive outlook.
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Fear of Change Self-Assessment

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Are you afraid of change? This self-assessment is designed to help you evaluate your level of fear of change in your life. Fearing change is our apprehension or discomfort when facing new, unfamiliar situations or a shift in our usual routine or environment. This fear can stem from the uncertainty associated with the unknown and the perceived loss of control over it.
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Fear of Missing Out (FOMO) Self-Assessment

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This self-assessment measures your level of Fear of Missing Out (FOMO), helping you identify how often you experience anxiety or unease over potentially missing exciting or rewarding experiences. It is designed to help you reflect on how FOMO may influence your emotional wellbeing, priorities, and social behavior.
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Finding Your Passion Self-Assessment

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This self-assessment is designed to help you identify whether you are working from your passion. Finding your passion is not always easy, but it can significantly improve your life satisfaction and happiness. Take this 10-question self-assessment to see how well you pursue your passion.
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Goal Setting Self-Assessment

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This self-assessment is designed to help you assess your current level of goal setting. Goal setting is an essential skill that can help you achieve your personal and professional aspirations. To determine your current level of goal setting, answer the following ten questions honestly.
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Happiness Self-Assessment

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This is a happiness self-assessment created by Resilience and Wellbeing Network. Happiness is a state of emotional well-being characterized by positive feelings and life satisfaction. It’s the joy we feel while striving to reach our potential and balancing emotions and contentment with life.
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Hope and Optimism Self-Assessment

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Do you generally view life through a lens of possibility and positivity? This self-assessment is designed to help you reflect on your current levels of hope and optimism. Healthy hope means believing that your actions can influence your future in a meaningful way, while optimism involves expecting positive outcomes even when faced with uncertainty. Take this self-assessment to explore your mindset.
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Indecision Self-Assessment

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This self-assessment measures your level of indecision, helping you identify areas where hesitation may affect your decision-making process. It is designed to help you reflect on the factors influencing your ability to make choices and take action. To learn more about overcoming indecision, please visit ResilienceAndWellbeingNetwork.org.
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Inner Critic Self-Assessment

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Do you have a harsh inner critic? This self-assessment is designed to help you reflect on the way you speak to and treat yourself internally. A healthy inner voice offers constructive guidance without undermining your worth, whereas an unhealthy inner critic can be overly judgmental, perfectionistic, or discouraging. This assessment will help you explore whether your self-talk supports or sabotages your well-being.
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Internal Validation Self-Assessment

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Do you trust yourself to determine your worth and make decisions, even without other people’s approval? This self-assessment is designed to help you reflect on whether you primarily draw confidence from within. Healthy self-worth comes from recognizing your value and using external feedback as a supplement, not a requirement. Relying on internal validation helps you stay grounded, confident, and authentic.
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Is Someone Gaslighting You Self-Assessment

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This self-assessment is designed to help you identify if you are experiencing gaslighting by someone in your life. Gaslighting is a form of psychological manipulation that makes you doubt your ideas, values, and beliefs. It can have severe consequences for your mental health and well-being.
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Is Someone Using Toxic Positivity with You Self-Assessment

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This self-assessment is designed to help you identify if someone in your life is using toxic positivity. Toxic positivity is the excessive and ineffective overgeneralization of a happy or optimistic state across all situations, often leading to the denial, minimization, and invalidation of authentic emotional experiences.
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Is Your Partner Gaslighting You Self-Assessment

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This self-assessment is designed to help you identify if you are experiencing gaslighting in your relationship. Gaslighting is a form of psychological manipulation that makes you doubt your reality, feelings, and memories. It can have severe consequences for your mental health and well-being.
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Mindfulness Self-Assessment

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This self-assessment measures your mindfulness level, which is the ability to pay attention to the present moment with curiosity and openness.
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Negative Self-Talk Self-Assessment

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This self-assessment is designed to help you identify and reduce negative self-talk. Negative self-talk is the habit of thinking or saying critical, pessimistic, or harmful things to yourself. It can affect your mood, self-esteem, and motivation.
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Negative Thoughts Self-Assessment

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This self-assessment is designed to help you identify and better understand negative or catastrophic thought patterns. These thoughts often involve expecting the worst, assuming failure, or believing that challenges will lead to disastrous outcomes. Over time, this way of thinking can increase stress and affect your mood, confidence, and sense of control.
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Overthinking Self-Assessment

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This self-assessment helps you determine whether repetitive thoughts are hindering your progress. It encourages reflection on how much time you spend in cycles of worry, doubt, or analysis, and whether you can break free from these patterns to think more clearly and move forward with ease.
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People Pleasing Self-Assessment

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This self-assessment measures your tendency to be people-pleasing. It helps you reflect on how often you prioritize other people's needs over your own, potentially at the cost of your emotional wellbeing and personal boundaries.
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Perfectionism Self-Assessment

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This self-assessment is designed to help you evaluate whether you are stuck in a cycle of perfectionism. While striving for excellence can be healthy, perfectionism can become a trap that leads to stress, procrastination, low self-worth, or burnout.
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Personal Fulfillment Self-Assessment

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This self-assessment is designed to help you evaluate your level of personal fulfillment in various aspects of your life. Personal fulfillment is the feeling of satisfaction and happiness that comes from living a meaningful and purposeful life. Your values, goals, and actions influence your personal fulfillment.
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Procrastination Self-Assessment

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Do you tend to put things off until the last minute, even when it causes stress or results in missed opportunities? This self-assessment helps you reflect on your procrastination habits and their impact on you. While everyone procrastinates occasionally, frequent delays can significantly reduce productivity, increase stress, and hinder growth.
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Rejection Sensitivity Self-Assessment

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This self-assessment is designed to help you evaluate your sensitivity to rejection, which is a pattern of anxious expectations, fear, or intense emotional responses to perceived or actual rejection. While occasional sensitivity is normal, heightened or chronic rejection sensitivity can impact relationships, self-esteem, and daily functioning.
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Resiliency Self-Assessment

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This self-assessment is designed to help you evaluate your level of resiliency, which is the ability to recover quickly from difficulties or challenges. Resiliency is the mental toughness that enables individuals to bounce back from adversity, maintain a positive outlook, and progress despite setbacks. Resiliency can be improved with practice and support.
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Self-Awareness Self-Assessment

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This self-assessment measures your level of self-awareness, which is the ability to recognize and understand your own emotions, thoughts, values, strengths, and weaknesses. It also involves being aware of how others perceive you and how you affect them.
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Self-Care Self-Assessment

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This self-assessment is designed to help you evaluate your level of self-care and well-being. Self-care involves taking deliberate actions to nurture your physical, mental, and emotional well-being. It involves recognizing your needs and meeting them in a healthy and sustainable manner.
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Self-Compassion Self-Assessment

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This self-assessment helps you measure your level of self-compassion, which is the ability to treat yourself with kindness, patience, and understanding during challenges. It highlights how you respond to struggles, practice self-kindness, and maintain balance.
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