5 Pillars Health Assessment Tool

Now that you've completed the Unstress Wellness Program, see how your results have changed. Remember to enter your email when prompted to receive your results.

If you have not completed the program, try the Unstress Index benchmarking tool by clicking here first.

1 / 17

How many hours did you sleep last night?

Less than 2 hours

Around 3-4 hours

Around 5-6 hours

Around 7-8 hours

Around 9+ hours

2 / 17

Did you wake up feeling refreshed?

Not at all

I was okay after a coffee

It took me about 30 minutes and then I was fine

It took me a few minutes (less than 10) and then felt refreshed

Yes I felt great

3 / 17

Was it easy for you to fall asleep?

I couldn't get to sleep

I was exhausted and fell asleep as my head hit the pillow

I lay in bed for ages - it felt like ages

It took a while for me to fall asleep - about 30-60 minutes

I fell asleep in 15 to 20 minutes or less

4 / 17

Do you wake through the night (last night)?

I woke up more than twice

I woke up to go to the toilet and then went back to sleep

I did for a few moments and then went straight back to sleep

I did, but I don't usually

No, I think I slept through

5 / 17

This morning, did you wake up with dry lips, a dry mouth or a sore throat?

Yes I did

They were slightly dry

Not at all

6 / 17

Did you experience any headaches, neck aches or jaw pain when you woke this morning?

Yes definitely

I had a slight feeling of tension

Not at all

7 / 17

Today, did you have crave sweet or sugary food?

Yes, I did

In the afternoon

For a moment and then it passed

Not at all

8 / 17

How many alcoholic drinks did you have yesterday?

More than three

Three

Two

One

None

9 / 17

How many cups of water did you have yesterday (a cup of water is equal to 250mL)?

I drank other fluids but no water

I drank less than 2 cups of water

I drank around a 4 cups of water (approx. 1 litre)

I would have had at least 8 cups of water (approx. 2 litres)

10 / 17

How many cups of coffee, tea (non-herbal) or caffeinated drinks did you drink today?

3 or more

2

1

None

11 / 17

How much exercise did you do yesterday?

None at all

I was at my desk most of the day and walked around the home/office

I did some walking to the train/bus on my commute

Between 15 and 30 minutes of purposeful exercise (e.g. going for a walk)

Between 30 and 60 minutes of purposeful exercise

Over 60 minutes of purposeful exercise

12 / 17

At what level of intensity did you exercise?

I didn't exercise

I didn't exercise other than walking around the home/office

Light exercise (e.g. walking)

Moderate exercise

Strenuous or rigorous exercise

I like to mix it up (light, moderate and strenuous)

13 / 17

Did you fit in 10,000 steps yesterday?

No

Yes

Almost

I didn't yesterday, but I normally would

I have no idea how many steps I'd do on a daily basis

14 / 17

How many hours do you think you have been sitting (e.g. getting to and from work, meal times, at your desk or watching TV) today?

More than 12 hours

8-12 hours

5-8 hours

5 hours or less

15 / 17

Did you take some time yesterday to focus on being calm, mindful or meditiating?

Not at all

I thought about it but didn't do it

I closed my eyes for a few minutes & focused on my breathing

Yes for 5-10 minutes

Yes for at least 15 minutes

16 / 17

Did you feel engaged in what you did yesterday e.g. your job or your day's activity?

None of the time

Some of the time

Most of the time

All of the time

17 / 17

How would you rate your day yesterday?

Ordinary

Average

Good

Great

None of the above

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