What this test explores
You’ll get scores across four dimensions:
- Present-moment attention – noticing what’s happening here and now.
- Acting with awareness – doing things deliberately rather than on autopilot.
- Nonjudgment – relating to inner experience with less self-criticism.
- Acceptance – allowing thoughts/feelings to be present without immediate avoidance.
A higher mindfulness skills index suggests stronger everyday mindfulness. This test is meant for self-reflection and cannot diagnose any condition.
How the test works
You’ll see one statement at a time. Answer based on your typical experience over the last few months. All questions are required.
Practicing mindfulness: practical steps
- 1-minute reset: notice 3 things you see, 2 you hear, 1 you feel in your body.
- Single-task: do one activity for 2 minutes without switching.
- Label gently: “thinking”, “worrying”, “planning” — then return to breath.
- Allow feelings: “This is uncomfortable, and it can be here.”