Be Well Self Assessment

Being well is about taking intentional care of yourself.

Just like an athlete, you deserve to be well-tuned and supported. Professional athletes consistently fine-tune their bodies and minds to be ready for their next performance. Your life is your performance — and it deserves the same balanced attention.

True well-being means nurturing your whole self:
Physical capacity – strength, mobility, energy
Emotional capacity – resilience, regulation, connection
Mental capacity – clarity, focus, mindset
Spiritual capacity – meaning, purpose, inner alignment

When you train these areas with consistency and compassion, you elevate not only your health — but your happiness and performance in everyday life.

And remember…
Above all, we are human beings — beautifully and perfectly imperfect.

Be Well 360 corporate athlete principle

When we feel stressed or overwhelmed, it’s common to stop tending to the very things that restore us. We get caught in doing, and slowly drift away from caring for our own inner and outer balance.

When stress hormones circulate through the body regularly, our health begins to suffer. Over time, this accumulated tension impacts our energy, clarity, mood, and resilience.

Releasing stored stress from the body and calming the mind is essential for vibrant health and optimal well-being. When we restore balance, we reconnect with ourselves — and become more engaged in our lives again.

As you reflect on your current stress levels, take a quiet moment to notice:
How well are you truly taking care of yourself right now?

This self-assessment is an invitation to pause, reset, and return to your well-being.

Use the Be Well Self-Assessment to gain clarity and take meaningful steps toward stronger, more balanced self-care.

Fill out the Be Well Self Assessment checklist by putting a number from 1-5 next to each item.

1 = FREQUENTLY

2 = OCCASIONALLY

3 = SOMETIMES

4 = RARELY

5 = NEVER

Be Well - Physical

Eat regularly (i.e., breakfast, lunch, and dinner)
Eat healthy, whole and natural unprocessed foods often (think whole grains, beans, legumes, nuts, fruit, vegetables, lean organic meats etc.)
Avoid use or misuse of tobacco and alcohol
Maintain a healthy body weight
Exercise regularly
Dance, swim, walk, run, or do some other physical activity that I enjoy
Get enough sleep, 7-9 hours for adults
Wear comfortable clothes
Make time away from phones, electronics, sources of wifi and EMF’s
Avoid or limit time in places where the noise is excessive

Be Well - Emotional

Spend quality time with people whose company I enjoy
Maintain contact with people I value
Treat myself with love and respect by reflecting on my good qualities and accepting that I can’t be perfect
Take time for comforting activities, people, relationships, and places
Allow myself to feel and express emotions (i.e., laugh, cry)
Discover and take action on what makes me feel the most alive inside
I take time to do what my heart most yearns for - what does my heart yearn for?

Be Well - Psychological/Mental

Make time for self-reflection (i.e., think about my values, experiences, and future plans)
Engage in personal psychotherapy (i.e., think about who I am, what makes me behave or think the way I do, and what I might change to be the person I want to be)
I have identified my unique talents and skills (list them)
Write in a journal
Read books or magazines that are unrelated to work
Do something in which I am not an expert or the person in charge
Let others know what I need and want to feel happy or secure
Let others take care of me occasionally
Say “no” to extra responsibilities when I already have enough
Try new things

Be Well - Spiritual

Spend time with nature
Cherish my own optimism and hope
Value the non-material aspects of life
Cultivate my ability to identify what is meaningful and its place in my personal life
Meditate/pray
Support causes I believe in (i.e., by volunteering)
I contemplate my purpose in life or my deeper WHY
I allow time to do what I love to do

Check your numbers

If you scored most statements with 1 or 2, congratulations! You are taking good care of yourself, something that will fortify you as you take care of others.
If you scored most statements with 3, 4, or 5, you probably are approaching stress overload and may need to find a healthier balance between your needs and those of everyone around you.

Create a plan

The next exercise will allow you to commit to taking care of yourself and reduce your stress.

Based on the results of your Be Well Self Assessment, make a list of activities that you can do that will help reduce your stress.
Try to make the activities as specific as you possibly can.

For example, if you had a score of 3, 4, or 5 in “Eat healthy foods,” you could modify that
activity to be “eat one piece of fruit or add a new veggie at lunch each day,” to make it as clear and actionable as possible.

Being Well means that you find time to care for yourself and the activities that will keep you
healthy and in balance as you face the demands of work, home, and life in general.

Refer back to your self assessment. Look at the areas where you scored a 3 or above.

Where can you fit activities that are important to you into your schedule?

Consider adding activities from all the areas in the self-care assessment: physical, psychological/mental, emotional, and spiritual self-care.

ONCE A DAY
ONCE A WEEK
ONCE A MONTH
WHENEVER I NEED IT

Adapted from Vibrant.org