Well-Being Index Test — Free 8-Question Everyday Vitality Check
- Free
- 8 questions
- No sign-up
- Instant result
A free well-being self-check that asks, over the past two weeks, whether you laughed, whether ordinary days felt okay, whether breaks brought ease, whether energy was left in the evening, how mornings felt and whether anything was worth looking forward to, in 8 questions. About two minutes, scored 0-24, to take the temperature of your everyday life.
What's included
- Questions
- 8 items
- Price
- Free
- Areas measured
- Daily Vitality
When this check is useful
It suits moments when you simply want to know whether you are doing well lately, rather than because something is wrong. Depression and anxiety tests ask about what has gone missing (symptoms); this check asks about what is present: spontaneous laughter, ease during breaks, energy left in the evening, light mornings, things you want to learn and things to look forward to. It is also handy for checking whether resilience remains during a busy stretch, or for comparing before and after a change in exercise or sleep habits.
The eight scenes are drawn from real everyday life, such as how your body feels after the alarm, how rushed you feel facing a backlog, and making time for something you want to learn. The items were written by Soundary with reference to published literature; they cover the same topic as standard well-being indices such as the WHO-5 but are different items, not a translation or adaptation of any instrument.
What to do with your result
Here, a higher score is better. At 19-24, vitality is flowing well: keep your sleep and activity rhythm and log the score from time to time. At 13-18, things are broadly steady; remembering what was present on good days makes it easier to return there on shaky ones. At 7-12, you are getting through the days but moments that refill you are rare, so try creating one small thing to look forward to each day.
A score of 0-6 means there was hardly any laughter or spare energy. This may reflect a body and mind that have been holding on for a long time rather than a lack of will, so start by taking care of one basic thing such as sleep or meals. If this continues beyond two weeks, consider talking to a psychiatrist or counsellor. A low score does not in itself mean something is wrong; it signals that the temperature of daily life has dropped. Pairing it with the Mood Weather depression check (SMW-16) or the life satisfaction test and rechecking every two weeks makes change easy to see.
How scores are interpreted
Daily Vitality
This score combines whether you felt comfortable, calm, and maintained your energy and interest over the past 2 weeks. A higher score means your daily vitality is well maintained.
0–6pts · Very Exhausted
It seems you've had almost no moments to laugh or spare energy lately. This may not be due to a lack of willpower, but rather the result of your mind and body enduring for a long time. Try to take care of just one basic thing, like sleep or meals, and if this state continues for more than 2 weeks, we gently recommend speaking with a psychiatrist or a counseling professional.
7–12pts · Lacking Spare Energy
You are getting through each day, but it seems to be a period where moments of feeling fulfilled are rare. Try to create just one thing to look forward to each day, no matter how small. If the difficult days continue or you feel overwhelmed handling it alone, seeking professional help is also a good choice.
13–18pts · Generally Stable
Your mood and energy are generally well maintained. You are in a natural flow where some days feel heavy and others feel light. Remembering what makes you feel good will make it easier to bounce back on shaky days.
19–24pts · Full of Vitality
Your mind is at ease and your energy is flowing well lately. Not feeling heavy in the morning and having things you are interested in is a great asset. Keep up your current sleep and activity rhythm, and check back occasionally to record any changes.
Sample questions
- 1. There were moments when I naturally laughed while talking with someone.
- 2. Even an ordinary day with nothing special going on felt okay.
- 3. Even when tasks piled up, I didn't feel too rushed and could handle them one by one.
- 4. During short breaks, I felt my mind at ease and the tension in my shoulders release.
Please think about the past 2 weeks (about 14 days). Do not try to pick a "good" answer; simply choose how often you actually experienced such moments. Do not spend too much time on any single item and answer with what first comes to mind. There are 8 items, and it will take about 2 minutes to complete.
FAQ
How do I read my Everyday Vitality score?
Each of the eight items scores 0-3, for a total of 0-24, and higher is better. Read 0-6 as deeply worn out, 7-12 as short on breathing room, 13-18 as broadly steady and 19-24 as full of vitality. These bands are Soundary's own self-check thresholds, and a low score does not by itself mean something is wrong.
Is this the WHO-5 Well-Being Index?
No. This is Soundary's own eight-item self-check (SDVI). It shares the topic of positive states over the past two weeks with standard indices such as the WHO-5, but the item count, items and score bands differ, so your score here cannot be compared with WHO-5 cut-offs or converted scores.
Does a low score mean I am depressed?
No. This check looks at how much positive experience was present, such as laughter, ease, energy and anticipation, so a low score signals that the temperature of daily life has dropped; it is not a diagnosis. That said, if a score of 0-6 lasts more than two weeks or comes with low mood, take a depression check and consider talking to a professional.
What can I do to raise my vitality score?
The items themselves are the hints. Fix a bedtime so mornings feel lighter, manage daytime caffeine and screen time so energy remains in the evening, create one thing to look forward to each day, and talk briefly with someone you feel at ease with. Retest after two weeks and see which items rose; that shows which changes work for you.
Source
The items in this test are a self-check adaptation based on the original instrument and literature below: Items written by Soundary with reference to published literature on subjective well-being; not a translation or adaptation of any standardized instrument. A representative standard tool on the same topic is the WHO-5 Well-Being Index (Topp, C. W., Østergaard, S. D., Søndergaard, S., & Bech, P. (2015). The WHO-5 Well-Being Index: A systematic review of the literature. Psychotherapy and Psychosomatics, 84(3), 167–176), but the item count, items and score bands of this check differ from it.
The items in this test were written by Soundary with reference to published diagnostic criteria and academic literature. They are not a translation or adaptation of any standardized instrument, and the score bands are Soundary's own self-check thresholds.
Related tests
This is a self-screening tool, not a medical diagnosis. If the result concerns you, please consult a mental health professional.