Here is a short test to see how your physical state might be influencing your emotional state. It was put together by a group of psychologists who study the link between movement, food, sleep, and emotions.

About this test

Key feature — there are no “bad” or “good” answers. This is just a snapshot of your life right now. The test doesn’t provide a diagnosis or treatment; it simply shows where your body “supports” your mind and where it might be getting in the way.

Psychology fact: When we move very little, the brain produces fewer endorphins — nature’s “happiness pills.” That’s why even a 20-minute walk can lift your mood for 2–3 hours. Research, including brain imaging studies, supports this link.

The test itself

Grab your phone or just make a mental note. For each question, pick the option that most often applied to you over the past week.

1. Movement: How many times did you walk fast, climb stairs, or dance for at least 15 minutes?
   • a) 4+ times
   • b) 2–3 times
   • c) 0–1 time
2. Food: How many times a day do you eat something fresh (like vegetables, fruit, or nuts)?
   • a) 3+ times
   • b) 1–2 times
   • c) Rarely
3. Sleep: Do you wake up feeling refreshed without needing an alarm?
   • a) Yes, almost always
   • b) Sometimes
   • c) Never
4. Energy: How often do you feel the “want to nap” urge between 2 PM and 4 PM?
   • a) Never
   • b) 1–2 times a week
   • c) Almost every day
5. Body: Do you have any recurring pain in your back, neck, or head?
   • a) No
   • b) Sometimes
   • c) Constantly
6. Mood: How many times did you smile for no apparent reason?
   • a) 5+ times a day
   • b) 1–4 times
   • c) 0
7. Stress: When you feel worried, does your body react physically (e.g., heart races, palms sweat)?
   • a) Rarely
   • b) Sometimes
   • c) Always
8. Habit: Do you have a daily “me-time” ritual (like sipping tea, listening to music, or having 5 minutes of quiet)?
   • a) Yes
   • b) I plan to, but I forget
   • c) No

Score:

Give yourself points for each answer:

• a = 2 points
• b = 1 point
• c = 0 points

Results (find your range)

14–16 points — “Your body is your ally”
Your habits for movement, food, and sleep are working for you. Your mood is likely steady, and you have energy. Tip: Try adding one new positive habit (e.g., a 3-minute stretch after work) — the positive effect will grow.

9–13 points — “There’s reserve”
Your body is trying, but it “sags” somewhere. This is usually related to sleep or movement. Step: Look at the question where you scored the lowest and try to raise it by 1 point. For example, add one piece of fruit to your lunch.

0–8 points — “Your body asks for a break”
Your body has likely built up fatigue. This isn't scary, but it is a clear signal. Start: For three nights in a row, try to go to bed by 10:30 PM. Also, take a 10-minute walk after dinner. You will feel the difference.

Cool psychology bits

• The 10,000 steps rule: This was largely a 1960s marketing myth. Research suggests that as few as 6,000 steps a day is enough to help manage mood and reduce depressive symptoms.
• Green zone effect: Spending just 20 minutes in nature can drop your cortisol (the stress hormone) levels by as much as 20%.
• Food and mood: A lack of vitamin D (found in fish, eggs, and sunlight) can lower serotonin production. Just 15 minutes of sun exposure can help boost your mood.

What to do?

1. Look at the questions where you scored 0 points.
2. Pick one of them to change. Stick with that new habit for two weeks.
3. Come back and take the test again — see how your body “thanks” your mind.

Your body isn’t a machine. It’s a friend who speaks silently. Listen to it — and your mood will often follow.