Well-Being Index Test — Free 8-Question Everyday Vitality Check

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: 일상 활력

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

일상 활력

최근 2주 동안 기분이 편안했는지, 마음이 차분했는지, 기운과 흥미가 유지되었는지를 종합한 점수입니다. 점수가 높을수록 일상의 활력이 잘 유지되고 있다는 뜻입니다.

0–6pts · 많이 지쳐 있어요
요즘 웃을 일도, 기운을 낼 여유도 거의 없었던 것 같아요. 의지가 부족해서가 아니라 몸과 마음이 오래 버텨온 결과일 수 있습니다. 잠과 끼니처럼 기본적인 것부터 하나만 챙겨 보시고, 이런 상태가 2주 넘게 이어진다면 정신건강의학과나 상담 전문가와 한 번 이야기 나눠 보시길 부드럽게 권해요.
7–12pts · 여유가 부족해요
하루하루를 해내고는 있지만 마음이 채워지는 순간은 드문 시기로 보여요. 아주 작은 것이라도 기대되는 일을 하루에 하나만 만들어 보세요. 힘든 날이 계속되거나 혼자 감당하기 버겁게 느껴지면 전문가의 도움을 받는 것도 좋은 선택입니다.
13–18pts · 대체로 안정적이에요
기분과 기운이 대체로 잘 유지되고 있어요. 어떤 날은 무겁고 어떤 날은 가벼운, 자연스러운 흐름 안에 있습니다. 무엇이 있을 때 컨디션이 좋았는지 기억해 두면 흔들리는 날 다시 돌아오기가 쉬워집니다.
19–24pts · 활력이 충분해요
요즘 마음이 편안하고 기운도 잘 돌고 있네요. 아침이 무겁지 않고 관심 가는 일이 있다는 건 큰 자산입니다. 지금의 수면·활동 리듬을 그대로 이어가면서, 이따금 다시 점검해 변화를 기록해 보세요.

Sample questions

1. 누군가와 이야기를 나누다가 저절로 웃음이 난 순간이 있었다.
2. 특별한 일이 없는 평범한 하루도 그런대로 괜찮게 느껴졌다.
3. 할 일이 밀려 있어도 크게 조급해지지 않고 하나씩 해나갈 수 있었다.
4. 잠깐 쉬는 시간에 마음이 놓이고 어깨에 힘이 풀리는 느낌이 들었다.

최근 2주(약 14일) 동안을 떠올려 주세요. 좋은 답을 고르려 애쓰지 말고, 실제로 그런 순간이 얼마나 자주 있었는지 편하게 골라 주시면 됩니다. 한 문항에 오래 머물지 말고 처음 떠오르는 대로 답해 주세요. 8문항, 약 2분이면 끝납니다.

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.

This is a self-screening tool, not a medical diagnosis. If the result concerns you, please consult a mental health professional.