The eight sections in the Wheel of Happiness represent different aspects of your life. Seeing the center of the wheel as 0 and the outer edges as 10, rank your level of currently felt satisfaction and happiness with each life area by drawing a straight or curved line to create a new outer edge. The new perimeter represents the wheel of your overall happiness at the moment. If this were a real wheel, how bumpy or rough is the ride for you right now ? Which area of your life most impacts your overall happiness ? Which areas of your life need attention ?

One of my passions is helping people to enjoy their lives more, helping them to create more happiness which has been proven to boost people’s energy, creativity, immune system/health, productivity at work and even lead to a longer life ! I deliberately use the word “create” not “find” because happiness is not something you can find “out there”, the only place to generate it from is “from inside” by learning the attitudes, skills and strategies to become happier (if you would like me to coach you to be happier,  just drop me an email at coaching@developandgrow.com).

Remember the quote from Agnes Repplier:

It is not easy to find happiness in ourselves, and it is not possible to find it elsewhere.

So, let’s have a look at the free happiness tests I promised.

FREE OVERALL HAPPINESS TESTS

First of all there are tests that measure overall subjective well-being (many scientists prefer the term subjective well-being instead of happiness). These tests give you a score for your genetic set point for happiness, the happiness level you automatically return back to after great ups (e.g. a pay-raise at work) or downs (e.g. loss of a friend). This level is different for everyone; some people are naturally happier than others.

1. Subjective Happiness Scale – by Sonja Lyubomirsky

The average happiness score runs from about 4.5 to 5.5. College students tend to score lower (averaging a bit below 5) than working adults and older, retired people (who average 5.6)

2. Life Satisfaction Test – by Ed Diener

The average score for adults here is 5.8.

FREE SPECIFIC HAPPINESS LEVEL TEST

Only 50% of your happiness is determined by genetics though, 10% (ONLY !) by life circumstances such as how much money you earn/ job you hold/ size of car you have and another 40% of your happiness can be influenced by your intentional activities (your thoughts, actions, attitudes). Through these you  influence your happiness level which could be way above your happiness set point. The Oxford Happiness Questionnaire is a scale which measures your happiness level. You can and should take it regularly (i.e. every 6 months) to see how your happiness level evolves, particularly if you are working (with or without a coach) on new ways of becoming a happier person.

The Oxford Happiness Questionnaire – by Michael Argyle

The average score is around 4.3. Your own score will have most meaning by  comparing it to a future score of yours (say in 3 months) to see whether you are making progress in becoming a happier person (before you re-take the test, you should work on something that is scientifically proven to boost your happiness such as counting your blessings every night, i.e. finding 3 things that you are grateful for – or anything else of course).

OTHER FREE HAPPINESS TESTS

The Positive Psychology department at the University of Pennsylvania is constantly developing new improved happiness tests. If you would like to try them out check this website. They are free but you need to register to take them.

Authentic Happiness Inventory Questionaire – by Martin Seligman (see  the emotion questionaires section)

There are plenty of self-made quizzes about happiness as well. None of them are validated, so the interpretation of your results may or may not be correct. If you take those, take them for fun. If you really want to assess or even work on your happiness level, take the one’s recommended above. Happy testing !

Your score on the Oxford Happiness Questionnaire reflects your current happiness level, which will vary depending on what you DO and how you THINK (40% of your happiness is dependent on your intentional activities!). It’s a great test to re-take regularly in order to track your progress on becoming a happier person.  Your score will be different from your happiness set point, your genetically determined starting point. 

Instructions

Below are a number of statements about happiness. Please indicate how much you agree or disagree with each statement by entering a number in the blank after each of them. Use the following scale:

1 = strongly disagree
2 = moderately disagree
3 = slightly disagree
4 = slightly agree
5 = moderately agree
6 = strongly agree

Please read the statements carefully, because some are phrased positively and others negatively. There are no right or wrong answers and no trick questions. Just answer what comes to your mind first.

The Questionnaire

1. I don’t feel particularly pleased with the way I am. (X) _____

2. I am intensely interested in other people. _____

3. I feel that life is very rewarding. _____

4. I have very warm feelings towards almost everyone. _____

5. I rarely wake up feeling rested. (X) _____

6. I am not particularly optimistic about the future. (X) _____

7. I find most things amusing. _____

8. I am always committed and involved. _____

9. Life is good. _____

10. I don’t think that the world is a good place. (X) _____

11. I laugh a lot. _____

12. I am well satisfied with everything in my life. _____

13. I don’t think I look attractive. (X) _____

14. There is a gap between what I would like to do and what I have done. (X) _____

15. I am very happy. _____

16. I find beauty in some things. _____

17. I always have a cheerful effect on others. _____

18. I can find time for everything I want to do. _____

19. I feel that I am not especially in control of my life. (X) _____

20. I feel able to take anything on. _____

21. I feel fully mentally alert. _____

22. I often experience joy and elation. _____

23. I don’t find it easy to make decisions. (X) _____

24. I don’t have a particular sense of meaning and purpose in my life. (X) _____

25. I feel I have a great deal of energy. _____

26. I usually have a positive influence on events. _____

27. I don’t have fun with other people. (X) _____

28. I don’t feel particularly healthy. (X) _____

29. I don’t have particularly happy memories of the past. (X) _____

How to calculate your score

Step 1. 12 items have been marked with an (X). These should be “reverse-scored” as follows:

If you gave yourself a “1,” cross it out and change it to a “6.”
Change “2″ to a “5″
Change “3″ to a “4″
Change “4″ to a “3″
Change “5″ to a “2″
Change “6″ to a “1″

Step 2. Using the changed scores for those 12 items, now add your scores for ALL the 29 items.

Step 3. Your happiness score = the total (from step 2) divided by 29.

The lowest possible score is obviously 1 and the highest possible score is 6. The average is around 4.3. Your own score will have most meaning by  comparing it to a future score of yours (say in 3 months) to see whether you are making progress in becoming a happier person (before you re-take the test, you should work on something that is scientifically proven to boost your happiness such as counting your blessings every night, i.e. finding 3 things that you are grateful for – or anything else of course).

Reference

Hills, P., & Argyle, M. (2002). The Oxford Happiness Questionnaire: a compact scale for the measurement of psychological well-being. Personality and Individual Differences, 33, 1073–1082.

Have you been following the principle “work before pleasure” or “business before play” and wondered why you always feel stressed ? The hard scientific truth is: these principles don’t work !

Let’s first have a look what stress actually is: You feel stressed when….

… you feel helpless

… you feel driven by others

… you don’t know how long the pressure will last

… you feel you are a victim

… you feel you can’t handle it

Stress is a natural body reaction to cope with extraordinary pressures. The key is not just to know how to avoid those stressful feelings but to know how to get rid of them fast.

The more you are in control of your life and the way you spend your time, the less stressed you will feel. So stress relief is a matter of organization !

First Aid against Stress:

1. What is the source of my stress ?

Your first task is to figure out the real source for your stress. Just ask yourself what really causes you to feel pressured. The daily way to work ? The routine tasks at home ? The noise ? Your boss’s comments .. and what about them exactly ?

2. Relaxation

Breaks from your work are vital for staying balanced. This sounds simple and yet, sometimes, the simplest solutions are the best. Taking a break allows you to switch off or step back so you can see the big picture again. It will put your current task in perspective and allow you to see new solutions and opportunities. At the very least it will just recharge your batteries for you to keep going.

3. Sport

Find a sport or a form of movement that you enjoy. Enjoyment is key here. The impact of sport on eliminating stress hormones is well documented. And regular activity is also proven to prevent stress from building up in the first place.

4. Say “No”

Many people say “yes” to often when they wish they had said “no”. As a result we pile up to many tasks and finally feel we can’t cope anymore: stress emerges. So why do we say “yes” when we mean “no” ? Most people think that “yes” makes them look competent, strong and helpful and that saying “no” is a sign of weakness. Yet, the opposite is true. Saying “no” is a sign of strength. It takes courage to say “no” to a friend or a boss and it shows that you value your own goals, family and friends.

Quick – Fix for Any Stress Situation

Often stress is a matter of perspective. Ask yourself the following questions to find new perspectives that will immediately relieve your stressful feelings:

1. Is my life in danger ?  Yes: Act quickly ! No: Relax, it’s not all that bad.
2. Is the life of someone I love in danger ? Yes: Act quickly ! No: Relax again.
3. If I had only 3 more months to live, would I get annoyed now ?
4. If I explained my situation to a 4 year-old child, would it understand what I find stressful ?
5. Could I imagine that I’d laugh about my current situation in 5 years ? Or in 5 months ? If so, why not laugh about it in 5 minutes ?

for a quick assessment of the state of your life and your satisfaction with it, the wheel of life is an excellent tool. I have described this tool in a previous post, but just found this electronic version of the wheel of life. Enjoy !

For table A, B and C, please circle the answer that most reflects how much you agree with each of these statements. 1 = don’t agree at all, 5 = totally agree


BLOCK A.

Please circle the letter that corresponds to your total score:

BLOCK B.

Please circle the letter that corresponds to your total score:

BLOCK C.

Please circle the letter that corresponds to your total score:

RESULTS:
Please find your letter in each of the blocks A,B and C.

BLOCK A

X = Congratulations ! You are already enjoying a highly fulfilling life and depending on how close you hit the 40 points maximum score you might already be living your life purpose. You are inspiring to the people around you and you usually have a big impact on them. If this result surprises you, then this is a great opportunity to float “out of your body” and above your life and take some time to look at it from atop. Who do you see ? Consider all the great things you do
right now and how you can keep doing them. And as one of the few people who score X, I want to hear from you. Please send me an email with “I am X” in the header to coaching@developandgrow.com and I might invite you to become part of an exciting project.

Y = A few things are in place for you and you are enjoying many parts of your life. However, you are not living your life purpose yet. This might be because you don’t know it yet or because something in your life is holding you back from fulfilling your full potential (check Block B results to find out more). You definitely deserve better. So make this the first day of your new life by committing to work on discovering it and making it real for you.

Z = You are far away from living your life purpose and you will gain a lot from spending time figuring out what your passions are and how you can turn them into a reality for you. You are probably held back by circumstances be it the children, the mortgage, the current job or any other relevant force in your life. You deserve a better life. We all have unique gifts, every single one of us. Sometimes we forget about them, but they are still there. Make a commitment today to improve your life, after all, you only have one shot at it ! No time to waste.

BLOCK B

S = Congratulations ! You are very clear about what it is you want to do with your life and you definitely stand out with that. Research has shown that only a small minority has goals or a vision for their life – let alone a life purpose – and an even smaller number is turning it into reality (see BLOCK A results to check how well you do on that). If you are still in the “knowing” place but have not turned it into reality yet, check in with yourself on what and who is holding you back. Work on overcoming those obstacles now (get a friend or a coach to help you), so you can live the fulfilling dream you have created for yourself.

T = You have some idea on what you would like to do with your life but you are not sure yet and often swing from one great idea to the next. There are lots of ways to gain more clarity, like reading books, taking time to think, taking a life coach or attending courses. The first thing, I recommend you do, though, is figure out which activities give you true joy and make you smile. What do you truly love doing?

U = You don’t know what to do with your life and you may even have given up dreaming about it. The pressures at work on you are so strong that it might not seem very realistic to even begin the work. And yet, I encourage you to be bold and make a commitment to yourself to find out. This is about YOU ! And wherever you are, whoever you are today, you can become who you want to be. Consider taking my “Discover and Live your Life Purpose” workshop and turn yourself around. Surprise yourself!

BLOCK C

M = Congratulations ! You are a very driven person, constantly striving for more personal growth. Fabulous. With this attitude, nothing will be able to stop you from achieving the most fulfilling life. So go and dive into the resources available to you to improve your life even further. Know that we are always available to help you achieve your biggest dreams.

N = You are quite content and happy with your situation and not really ready to commit to much work on discovering your life purpose because you might not see how that would make your current life much better. You may also doubt, that you will ever find it, or you may fear the consequences. To find out whether your life is on track to fulfillment, spend 5 minutes on the following exercise: think about what you would like to see, think and feel about your life when you are 80 years old and look back at your life. What would sort of life would you have liked to live ? What would you like other people to say about your life ? Are you living this life?

O = Sounds like you are where you need to be ! How wonderful. You are happy where you are and do not see the need to work on making big changes.

If despite scoring an O, you are not happy with your life, you might have given up on yourself. Please don’t stay in that place, the people around you need you to be more inspiring than that and you deserve so much more. Get help. If someone you love was in your shoes, what advice would you give them ?

If you want to discover your life purpose and live a more fulfilling life, register for our popular “DISCOVER AND LIVE YOUR LIFE PURPOSE” workshop. For more information and registration, click here.

By Silke Rehman

When life is busy (when it is ever NOT busy ?) it happens all to easily that you get swallowed by the wave of day-to-day pressures or one particular part of your life such as work, while other important things get left behind. Staying in this state for too long causes stress and frustration. What you need is more balance to make you more content, more alive and to enjoy again what you are doing.
The Wheel of Life is a widely used, very simple, yet powerful coaching tool to assess your current life situation and life balance. It is an easy tool to use at home and in this article I am inviting you to use it right now. I will explain how to use it, where it’s advantages and limitations lie and give you an interpretation of your results. Enjoy !

The Wheel of Life is a visual tool which represents the different aspects of your life in eight core sections: Career, Family & Friends, Significant Other/Romance, Fun & Recreation, Health, Money, Personal Growth, Physical Environment (you could adapt it to have more). It asks you to rank your level of satisfaction with each life area and allows you to draw a visual representation of your life balance at present. This is very insightful. For many people, it is the first time, they ever look at their whole life in one go, rather than working on a specific problem e.g. career, relationship in isolation.

Why is this important ?

You might have noticed this already, each area of your life influences all others, whether we like it or not. When you are hugely satisfied with your job/career, you might see implications in money, personal growth, health…. when you are hugely dissatisfied with your partner/romance you might feel it in fun & recreation, career etc. Looking at the whole picture, gives you an indication which areas are most out of balance and allows you to reflect on how each area affects the others. Often people just get a feeling that things are not working well, the power, however, lies in becoming conscious of the whole life situation. Once you have awareness – always the first step in any change – you can take action and work on your chosen area to re-create your balance.

How exactly do I use the tool now ?

Print off the wheel of life above and have it in front of you. The eight sections in the Wheel of Life represent different aspects of your life. Seeing the centre of the wheel as 0 and the outer edges as 10, rank your level of satisfaction with each life area by drawing a straight or curved line to create a new outer edge. The new perimeter represents the wheel of your life. It this were a real wheel, how bumpy would the ride be ?

I have done my Wheel of Life – how can I read it and what can I do with it ?

First of all, look at the shape of your personal wheel.

Does it look round meaning that your life areas are balanced ?

If it does, how big or small a circle does it make ? If your circle does not extend beyond 5 o 6 around the center, ask yourself why you are playing small ? What is holding you from being fully satisfied ? If, however, your circle fills the full wheel of life, congratulations, you are living a very fulfilled life at the moment. Notice what is going so well for you and think about what needs to stay in place for this to continue. This will be a very valuable exercise, which will give you the power to pull yourself out of a low when you have one.

Does it have dents meaning that your life is not in balance ?

Which specific areas are you least satifisfied with ? Start with the area you are least satisfied with and ask yourself the following questions:
- What is important to me about becoming more satisified in this specific area in particular ?
- How important is this in my life right now ?
- What would I see, hear, feel, have if I was fully satisfied in this area ?
- What is one thing that, if I did it, would get me one step closer to satisfaction ?
- Which resources (what / who ) would I need to get me going ?
- How specifically would I know that things have improved ?

I did a search to find out whether I could find the Myers Briggs Test FOR FREE on-line and I found quite a few places with free versions and adaptations, so I thought, I share them with you (see below).

Now, you might ask “What on earth is Myers Briggs and what can I learn from it ?” Great stuff ! Let me tell you….

Myers-Briggs Type Indicator (MBTI) is a personality test designed to assist a person in identifying some significant personal preferences.

The Indicator is frequently used in the areas of pedagogy, group dynamics, employee training, leadership training, marriage counseling, and personal development.

The Indicator measures four bipolar factors, Intraversion/Extraversion, Thinking/Feeling, Intuition/Sensing, and Judging/Percieving, but these names don’t exactly mean what we commonly understand when saying somebody is “extroverted” or “introverted”. Have a look at their meaning below.
As a test result you will get a 4 letter personality type and you can then read up on the description of this specific type as well as typical careers, how it relates to family/relationships and get suggestions for personal growth. And there are even tests for assessing children’s type.

SENSING (S) vs. INTUITION (I): How we take in information.

Those who prefer Sensing favor clear, tangible data and information that fits in well with their direct here-and-now experience. In contrast, those who prefer Intuition are drawn to information that is more abstract, conceptual, big-picture, and represents imaginative possibilities for the future.

THINKING (T) vs. FEELING (F): How we make decisions and come to judgements.

Those who prefer Thinking have a natural preference for making decisions in an objective, logical, and analytical manner with an emphasis on tasks and results to be accomplished.

Those whose preference is for Feeling make their decisions in a somewhat global, visceral, harmony and value-oriented way, paying particular attention to the impact of decisions and actions on other people.

EXTRAVERTED (E) vs. INTRAVERTED (I): How we get our energy.

Those who prefer Intraversion draw their primary energy from the inner world of information, thoughts, ideas, and other reflections. When circumstances require an excessive amount of attention spent in the “outside” world, those preferring Introversion find the need to retreat to a more private setting as if to recharge their drained batteries.

Those who prefer Extraversion are drawn to the outside world as their elemental source of energy. Rarely, if ever, do extraverted preference people feel their energy batteries are “drained” by excessive amounts of interaction with the outside world. They must engage the things, people, places and activities going on in the outside world for their life force.

JUDGING (J) vs. PERCEIVING (P): How we relate to the outer or external world.

Those who prefer Judging rely upon either their T or F preference to manage their outer life. This typically leads to a style oriented towards closure, organization, planning, or in some fashion managing the things and or people found in the external environment. The drive is to order the outside world. While some people employ an assertive manner, others “ordering touch” – with respect to people – may be light.

Those who prefer Perceiving rely upon either their S or N preference to run their outer life. This typically results in an open, adaptable, flexible style of relating to the things and people found in the outside world. The drive is to experience the outside world rather than order it; in general lack of closure is easily tolerated.

16 DIFFERENT PERSONALITY TYPES – WHICH ONE ARE YOU ?

The possible combinations of the above 4 preferences result in 16 different personality types. To find out about which one you are and what that means, take one of the tests mentioned below and read up on the interpretation given.

FREE ON-LINE TESTS

All of the below mentioned links lead to tests based on the work of Carl Jung, Isabel Myers and Katherine Briggs. They are similar in underlying theory to the Myers-Briggs Type Indicator (MBTI). Please note that the tests and resource here are not officially MBTI but are adaptations that of the original work done by Myers Briggs.

Here is a site where you can take a free adapted Myers Briggs test based on Jung Typology and get immediate results:
Adapted Myers Briggs Test by Humanmetrics

Here is another site with a 53 question adapted Myers Briggs test. The test starts asking for your gender and once you submit your answers, immediately gives you a result statement and links to read up more about your type.
53 Question adapted Myers Briggs Type Test by Similarminds

FURTHER RESOURCES and TYPE DESCRIPTIONS

The Personality Pages provide descriptions of the 16 types, typical careers for each type and even information about how to apply them to relationships and your personal growth. They offer a special (free) test for children.
The Personality Pages

Keirsey describes the 16 personality types. Each 1-2 page portrait describes one of the personality types, observing them at work and at play, with family, friends, and colleagues, and emphasizing their unique strengths and talents.
Keirsey 16 Portraits

Home Education UK relates the MBI Type Indicators to Children.
Home Education UK: Children and Types

Great and very simple introduction to MBI.
Geocities MBI Introduction

Personality Pathways have a good description of the MBTI and offer another version of the test.
Personality Pathways test.