Habits inventory

How often do you eat more than you need?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you eat unhealthy food?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you drink too much alcohol?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you drink alcohol at inappropriate times?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you drink soft drink (soda)?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you smoke (cigarettes or other)?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you go to sleep later than you should?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you spend more time than you should surfing the internet/using social media?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you spend more time than you should watching TV/streaming or gaming?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you find yourself biting your nails, scratching/picking at your skin, pulling hair or similar?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you multi-task while driving (eg phone calls, texting, putting on make-up etc)?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you work more than is good for your health?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you put off doing work?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you put off doing housework/chores?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you exercise more than is healthy for you?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you put off exercising?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often do you buy things you don't really need?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

How often does your spending outstrip your income?* This field is required.

Always (everyday)

Often (most days)

Sometimes (once per week or less)

Rarely (once every few months)

Never

Email to which you want results sent* This field is required.We will email your results as soon as you complete the inventory. You will also get free tips on behavioural techniques applied to business and personal effectiveness every two weeks.

example@example.com

Your name* This field is required.You are about to get your score and tips on what to do. But first, please include your name so your results can be addressed to you properly.

First Name

Last Name

Your total scoreThe higher the score, the better. Next we'll break down your score by habit type.

Out of 72

Time habitsThese are related to how you choose to use your time

Out of 24. The higher the score the better.

Your rating for Time habits is: Poor

Oh dear. Time habits are all about how you spend time, and your results suggest you tend to put things off or waste time on the wrong things. At the moment you are sacrificing the future for things that are more immediately gratifying (like doing a habits quiz, perhaps?)

How to improve:

Bridge the gap between "Now You" and "Future You". By working through a planning exercise contained in the How of Habits, you will be more likely to align your short and longer term needs.
Consider a commitment device that commits future you to the behaviour e.g. booking a personal trainer for next week so you don't feel any pain a the time of booking, and by the time next week rolls around you are already committed to go.
Ensure the first step to do what you should do is effortless. Why? You'll be less likely to put something off if it doesn't seem burdensome.
Use Temptation Bundling to link a "should do" with a "want to" e.g. You can only watch your favourite TV show while at the gym.

These tips will be emailed directly to you shortly an you'll find even more ideas in The How of Habits.

Your rating for Time habits is: Room for improvement

A bit of a mixed result. Time habits are all about how you spend time and it seems you are doing some things well, but other behaviours aren't where you need them to be.

How to improve:

The more you can align "Now You" and "Future You" the better so you avoid the lure of instant gratification to the detriment of activities with a longer term benefit. The How of Habits has a plan that help you do this.
If you find you are wasting too much time on some activities, consider using technology to police your behaviour e.g. using an App to lock you out of particular services for a pre-defined period of time.
Otherwise, only allow yourself to use gaming or social media when you have a hard commitment soon following e.g. phone call or meeting
If you keep putting things off, consider breaking the undesirable task into small components so it doesn't feel overwhelming to get started e.g. Instead of "clean the house", clean for 5 minutes only. This will get you into the swing.

These tips will be emailed directly to you shortly an you'll find even more ideas in The How of Habits.

Your rating for Time habits is: Good

Go you good thing! Time habits are all about how you spend time, and you seem to be on the right track and are pretty disciplined when it comes to getting stuff done and not wasting time. Keep it up.

How to further improve:

Formalise your habit plan so the goals of "Now You" and "Future You" stay aligned.
Whenever you do feel resistance to getting something underway, make the first step nice and small so it becomes a no-brainer.

These tips will be emailed directly to you shortly an you'll find even more ideas in The How of Habits.

Choice habits scoreThese are related to what you choose to do or consume

Out of 28. The higher the score the better.

Your rating for Choice habits is: Poor

Ouch! Choice habits are all about what you choose to do, and your result tells me you are making some decisions that aren't necessarily serving your long term health and wellbeing. At the moment, when something triggers you, you immediately follow a well worn script. The key here is to therefore catch yourself at those moments where a choice is presented and take another path. Easier said than done, but totally within your control.

How to improve:

Interrupt your routine. To prevent yourself from falling into the same old behaviour, make doing what you are currently doing as difficult as possible. That means making access difficult (e.g. not having unhealthy food in the house) or crowding it out so there's no opportunity (e.g. going to the gymn after work so you don't feel like having a wine by the time you get home).
It will also be worth looking at what is triggering the behaviour in the first place. If you can remove yourself from the trigger (e.g. not hanging out with people who do what you are trying to stop doing) , or remove the trigger itself (e.g. unsubscribing from shopping emails), it will be much easier to change your choices.

These tips will be emailed directly to you shortly an you'll find even more ideas in The How of Habits.

Your rating for Choice habits is: Room for improvement

Not bad, not great. Choice habits are all about what you choose to do, so your result suggests you are making some decisions that are not serving your health and wellbeing, particularly in the longer term.

How to improve:

If you find yourself occasionally lapsing, that's okay. Habits are about repeated behaviours, so a day off here or there is not usually a problem.
If there are one or two specific behaviours where you tend to let yourself down, the opportunity is make them your focus. Are you excusing them because you are "good" otherwise? This is known as Moral (or Self) Licensing - a tendency to allow ourselves to be a little bit bad if we are otherwise doing the right thing. You can address this through dissonance - reminding yourself that the "bad" behaviours are not in keeping with who you want to be.
Make acting on the "bad" choices as difficult as possible. It's hard to eat unhealthy food if you don't have it in the house, for example.
Examine what is triggering the decision in the first place. If you can remove yourself from the trigger (e.g. not hanging out with people who do what you are trying to stop doing) , or remove the trigger itself (e.g. unsubscribing from shopping emails), it will be much easier to change your choices.

These tips will be emailed directly to you shortly an you'll find even more ideas in The How of Habits.

Your rating for Choice habits is: Good

Nicely done. Choice habits are all about what you choose to do, so your results suggest you are pretty good at avoiding "bad" options. That requires discipline and self-awareness.

How to further improve:

Automating "good" choices is key to health and wellbeing because it saves mental effort. The more you can habituate doing the right thing, the better.
If you find you are able to make good choices but only with concerted effort, you risk exposing yourself to blowouts. That's where you deplete your self control and end up binging on something you wouldn't normally consume. To avoid this situation, do what you can to make the good option your default, effortless choice.

These tips will be emailed directly to you shortly an you'll find even more ideas in The How of Habits.

Quantity habits scoreThese are related to how much of something you choose to do

Out of 20. The higher the score the better.

Your rating for Quantity habits is: Poor

Crikey, that hurts! Quantity habits concern the extent to which we do something, and your results suggest you tend to over do things.

How to improve:

Moderation may not be your strong suit. If that is the case, elimination might be your safer path e.g. Instead of trying to eat less at every meal, follow a plan like the 5:2 diet which cuts out an entire meal.
Set up your environment to support smaller servings e.g. use smaller plates and glasses to trick your brain into feeling satiated.
If you are over doing behaviours that can be easily excused as "good" (e.g. working or exercising), it will pay you to reflect on what's driving you. Are you keeping busy to avoid something? Noting down what you are afraid of if you change will be key to modifying your behaviour.

These tips will be emailed directly to you shortly an you'll find even more ideas in The How of Habits.

To receive your results by email remember to click "submit" below.

Your rating for Quantity habits is: Room for improvement

Quantity habits concern the extent to which we do something, and your results suggest you tend to over do some things on occasion. The balance isn't quite right.

How to improve:

If it's only one or two areas in which you over do things, focus on why. What about these activities is particularly compelling?
It can be easy to excuse over doing "virtuous" activities (e.g. work and exercise) because we can often reap the benefits and justify our actions to ourselves and others. But are you using these activities to avoid dealing with something else? Make time for some personal reflection on this and you'll probably find an emotional trigger driving your actions. Follow the plans in The How of Habits to work through this scenario.
For some, moderation is easy i.e. decide to do less (e.g. I'll have only 2 squares of chocolate). These people tend not to struggle with quantity habits.
For others, elimination is more effective i.e. choosing not to do it at all (e.g. I won't have any chocolate at all). To help, use language like "I don't (eat chocolate) rather than "I can't" (eat chocolate) because it summons your self-identity rather than sense of sacrifice.

These tips will be emailed directly to you shortly an you'll find even more ideas in The How of Habits.

To receive your results by email remember to click "submit" below.

Your rating for Quantity habits is: Good

Nicely done! Quantity habits concern the extent to which we do something, so your results suggest you have a good sense of balance.

How to further improve:

Compare how much you are doing something against an external metric or reference point. Why? The survey questions were asking for your perception of how much you did particular things, so whle you may not see a problem that doesn't mean there isn't one. You may not think you are over working, over exercising or over eating, for example, but how can you accurately gauge that? What are people telling you?
Over doing things is very often a function of our social environment. In short, we tend to do what others do. If you find yourself slipping up on occasion, try to note who is around you so you can either distance yourself or seek other role models.

These tips will be emailed directly to you shortly an you'll find even more ideas in The How of Habits.

To receive your results by email remember to click "submit" below.