The purpose of StrongerHabits.com is to help you break bad habits, make good habits last, and become your strongest self.
The Stronger Habits Assessment measures your habits in four key areas that have a significant impact on how you feel and perform each day:
- Focus and productivity
- Sleep and mindfulness
- Nutrition
- Exercise
There is tremendous overlap between these four categories. Stronger habits in one area typically lead to stronger habits in another area. The opposite is also true.
Questions and Answers
Below are the questions in The Stronger Habits Assessment, along with the best answer (highlighted in green) for each question.
Questions About Focus and Productivity
- Which statement most accurately describes typical workday?
- I typically try to multi-task
- I typically do one task at a time
- Sometimes, I try to multi-task and I sometimes I do one task at a time
- How often do you check your email, social media, or cell phone during the workday?
- Most or all of the day
- No more than once an hour
- It depends on the day
- Which statement most accurately describes your typical lunch on a workday?
- I usually eat lunch quickly (or I skip lunch) while working or checking emails
- I usually take a break from work and emails during lunch
- It depends on the day
- Which statement most accurately describes typical workday?
- I usually take a short break (10 minutes or less) at least every 90 minutes
- I rarely take any short breaks during the day
- It depends on the day
- How often do you establish your top priorities before the day begins?
- Most days or every day
- Some days
- Rarely or never
Questions About Sleep and Mindfulness
- How many hours do you typically sleep each night?
- At least 7-8 hours each night (on average)
- 6-7 hours each night (on average)
- Less than 6 hours each night (on average)
- How often do you use artificial sleeping aids or consume alcohol or caffeine before bed?
- Most or all of the time
- Sometimes
- Rarely or never
- How often do you feel rushed or stressed in the morning? (before you get to work)
- Most or all of the time
- Sometimes
- Rarely or never
- How often do you take at least 5 minutes for quiet, mindful, tech-free activities (i.e. meditation, yoga, reading physical books, leisurely walks)?
- Multiple times each day, on average
- Maybe once each day, on average
- Maybe a few times each week, on average
- Rarely or never
Questions About Nutrition
- Which statement best describes your typical breakfast?
- I usually don’t eat breakfast
- I usually eat a quick meal, like a granola bar, bagel, or cereal
- I usually eat at least 20g of protein and at least 1 serving of fruits or vegetables
- It depends on the day
- How often do you go longer than 3-4 hours during the day without eating healthy food?
- Most or all of the time
- Sometimes
- Rarely or never
- How often do you eat foods that have added sugar or that are heavily processed or fried?
- At least once a day, on average
- Maybe a few times each week, on average
- Once a week or less, on average
- In a typical week, how often do you drink more than one alcoholic beverage in a day?
- At least 3-4 days a week
- 1-2 days a week
- 0 days a week
- In a typical day, how many artificial drinks do you consume? Include soda (diet or regular), fancy coffee drinks, sports drinks, energy drinks, iced teas, lemonade, etc.
- 3 or more
- 1-2
- 0
Questions About Exercise
- On average, how many minutes each week do you do cardiovascular exercise that makes you sweat?
- More than 90 minutes each week
- 60-90 minutes each week
- 30-60 minutes each week
- Less than 30 minutes each week
- How often do you do strength training?
- At least 2 days each week
- Maybe 1-2 days each week
- Rarely or never
- How often do you stretch or do flexibility exercises for your body?
- At least 2 days each week
- Maybe 1-2 days each week
- Rarely or never
