What is Your Mindfulness Score?

Take our quiz to see just how much your everyday stress is blocking you from living fully into your life!

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I can recognize my emotions when I am experiencing them.

Rarely or Never

Sometimes

Often

Almost Always

1 / 13

When I am surprised, I can feel the sensations in my body

Always

Often

Sometimes

Rarely or Never

2 / 13

People have told me that I'm a good listener.

True

False

3 / 13

I find it difficult to move on when I get upset

Always, this is difficult!

Often

Sometimes

Rarely, I can usually recover quickly

4 / 13

When I find myself in a challenging situation I am able to pause and gather my thoughts before I respond

Nearly all of the time

Often

Occasionally

Almost Never

5 / 13

I find my mind is very easily distracted

Nearly all of the time, it never rests!

Often

Sometimes

Rarely, my mind is pretty focused

6 / 13

I find it difficult to move on when I feel frustrated or unhappy.

No, this is not very difficult

Occasionally this is challenging

I find it pretty hard to move on

Yes, it is very difficult to let go of these emotions

7 / 13

When I walk outside I really notice the feel of the air, the sun, and enjoy the trees and sky.

All of the time, I soak it up

Often

Sometimes

I rarely notice these things

8 / 13

I feel like I always need to be 'doing' something

Not really, I'm good at just 'being'

Occasionally

Most of the time I do feel the need to be 'doing'

Yes, I feel like I ALWAYS need to be 'doing' something and feel guilty if I am not!

9 / 13

I try to zone out and distract myself when I am feeling unpleasant emotions

Absolutely, this is my go-to strategy!

Yes, I do this most of the time

Occasionally

Rarely

10 / 13

I find myself replaying loops of thought about the past or future

Yes! Always, my mind is sooo busy!

Often my mind is busy

Once in awhile

Nope, my mind is very present in the moment!

11 / 13

I often feel a sense of inner peacefulness

Just about all of the time

Frequently

Occasionally

No, not at all

12 / 13

How often do you meditate?

Never, I don't have a practice

Several times per month

Several times per week

5-7 times a week

13 / 13

You scored a 0

You need some work...

You may find that you feel overwhelmed by your emotions, especially in stressful situations; or, you may avoid conflict because you think that you'll find it distressing. It's likely, too, that you find it hard to calm down after you've felt upset, and you may struggle to build strong working relationships. Don't worry – there are plenty of ways that you can build emotional intelligence, starting now. Read our tips below to find out more.

You scored a 12

Your emotional intelligence level is... OK.

You probably have good relationships with some of your colleagues, but others may be more difficult to work with. The good news is that you have a great opportunity to improve your working relationships significantly. Read more below to boost your EI still further.

You scored a 24

Great! You're an emotionally intelligent person.

You have great relationships, and you probably find that people approach you for advice. However, when so many people admire your people skills, it's easy to lose sight of your own needs. Read our tips below to find out how you can continue to build your EI. Researchers have found that emotionally intelligent people often have great leadership potential. Realize this potential by seeking opportunities to improve even further.