How the test works
Choose how often each statement fits your recent experience. All questions are required. Many items describe “autopilot” moments; higher scores in this tool reflect more mindful awareness.
Practical ways to build mindfulness
- 1-minute reset: pause, notice breath and body sensations, then continue.
- Single-task: pick one daily activity (eating, walking, showering) and do it without multitasking.
- Name it: silently label “thinking”, “worrying”, “planning”, then return to the present moment.
- Gentle repetition: the practice is noticing drift and returning, again and again.