How is your mental wellbeing? Danny’s 12 top tips and the Dojiva questionnaire

When you embrace the concepts in any of these Dojiva write ups and embody it all through the daily classes, success is entirely possible. But… it’s not guaranteed. For lasting results, you have to keep showing up, go beyond the seven day cluster and make small daily commitment to your health vowels. 

In line with recent clusters, today we have another self questionnaire. We’ve journeyed from movement capacity, to body fat percentage, to health tests and now we get to mental wellbeing.

But the reality for many is that living ‘the healthy path’ is not easy and it can be frustrating when results are not instant. And, life gives us multiple reasons and distractions that could throw you off track and the truth is, positive change takes time. The key is to be consistent and patient. 

This week’s focus is about your mind

Enter the Dojiva mental wellbeing questionnaire which is something I recommend a couple of times a year. Right now you can get a marker (a literal score) of where you are and then you can compare results in the future. 

I have found that improvement in mental wellbeing starts with small the small stuff such as daily lifestyle interventions. So, before we get to the questionnaire, here are my top 12 lifestyle tits that can help reduce stress, ease the nervous system and feel more calm on the inside:

1. Early to bed early to rise (screens off at least one an hour before bed)
2. Before you rise in morning, say a few positive words or register things you are grateful for
3. Get sunlight before screen light (even if just a few minutes looking out the window)
4. Start the day slow and with a glass of water (just wait a bit before coffee or breakfast)!
5. Include some movement in your day which could be a full on workout or simply a nice walk followed by a few stretches
6. For instant calmness, close your eyes, place your hands on your chest bone and breath mindfully (you could pause reading and do this one right now for 30 seconds)
7. Be body/posture aware when walking and when sitting (physical presence helps avoid a focus on the mind that can get caught up in the stress of past and future)
8. Take regular moments each day to step outside and look at nature 
9. Be complimentary to others (bonus that you get benefit too)
10. Reduce stimulation from screen time, media and even socialising too much (it’s ok to say “thank you for the invite, however I won’t be making it this time”
11. Think positive yet keep one foot firmly in honesty and truth
12. Read positive quotes about reaching potential and seek out uplifting people 

Bonus yet vital point - On the flip side of this last point. Notice when people drain your energy and you leave a conversation feeling low (these are not your people, learn to walk away sooner)

So, keep showing up as your authentic self and take these little positive steps

Onto the questionnaire

Sometimes even the simple musing over a question can bring awareness to something that needs addressing and then positive changes can be implemented. Truth is, the results may not be where you want. That’s ok, you have a base-line and there are so many simple ways that you can reduce stress and increase your enjoyment of day to day life.

Have a read through the 25 statements below. The first 15 are to the positive and the following ten are related to more negative mental experiences.

You could print this off and circle each answer or make notes on a piece of paper.

Your score for the first 15 questions will be somewhere between 15 and 75 (then add this to the other score below). The higher the score the better.

Members can find a printable version of this under the NEW TO DOJIVA tab and sub - category Health assessments.

Point system

None of the time - score 1 point

Rarely - score 2 points

Some of the time - score 3 points

Often - score 4 points

All of the time - score 5 points

* * * *

First up, Note your top two mental wellbeing goals (although this might be easier to answer after the questions)!

1

2

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1 I live in the present:

None of the time

Rarely

Some of the time

Often

All of the time

2 I feel optimistic about the future

None of the time

Rarely

Some of the time

Often

All of the time

3 I have adequate energy for day to day life 

None of the time

Rarely

Some of the time

Often

All of the time

4 When I choose, I am able to switch off and relax 

None of the time

Rarely

Some of the time

Often

All of the time

5 I have a positive self image

None of the time

Rarely

Some of the time

Often

All of the time

6 I am positive with a cheerful persona

None of the time

Rarely

Some of the time

Often

All of the time

7 I am able to let stress go quickly 

None of the time

Rarely

Some of the time

Often

All of the time

8 I practice gratitude 

None of the time

Rarely

Some of the time

Often

All of the time

9 I am prepared to learn something new

None of the time

Rarely

Some of the time

Often

All of the time

10 I find it easy to admit when I was wrong 

None of the time

Rarely

Some of the time

Often

All of the time

11 I am ok felling emotions 

None of the time

Rarely

Some of the time

Often

All of the time

12 I am able to express my emotions

None of the time

Rarely

Some of the time

Often

All of the time

13 I have good ability to focus on the task at hand 

None of the time

Rarely

Some of the time

Often

All of the time

14 I get good sleep

None of the time

Rarely

Some of the time

Often

All of the time

15 I find it easy to ask for help

None of the time

Rarely

Some of the time

Often

All of the time 

---

For this second section, we reverse the point system and your score will be somewhere between 10 and 50

None of the time -  score 5 points

Rarely - score 4 points

Some of the time - score 3 points

Often - score 2 points

All of the time - score 1 point

---

1 I feel shy and uncomfortable in social situations

None of the time

Rarely

Some of the time

Often

All of the time

2 I am restless and fidgety

None of the time

Rarely

Some of the time

Often

All of the time

3 I am nervous, anxious, on edge 

None of the time

Rarely

Some of the time

Often

All of the time

4 I am easily irritated by opinions/actions of others

None of the time

Rarely

Some of the time

Often

All of the time

5 I have incessant worrying, focusing on the worst possible outcome

None of the time

Rarely

Some of the time

Often

All of the time

6 I have self negative thoughts

None of the time

Rarely

Some of the time

Often

All of the time

7 I have negative thoughts about//inner conversions with others

None of the time

Rarely

Some of the time

Often

All of the time

8 I feel down/depressed

None of the time

Rarely

Some of the time

Often

All of the time

9 I tend to dwell on the past:

None of the time

Rarely

Some of the time

Often

All of the time

10 I tend to live in the future 

None of the time

Rarely

Some of the time

Often

All of the time

---

Ok, well done now add up both scores that will land somewhere between 20 and 125. Then have three to six months with a clean diet, plenty of exercise, time outdoors, lots of sleep, good hydration, regular meditations/mindfulness practices and do it all again! The higher the number, the closer you are to mental and emotional wellbeing and balance.

Let me know what happens and if you need any guidance.

* * * *

Well done, that’s it for this week, let me know if you have any questions with this questionnaire.
You can hit me with an email or use the contact form on this site.

 Thanks for reading.

Take care

Danny

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