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Overall Wellbeing Continued
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Self-Assessment Tool

Well done on taking the first step to boosting your mental wellbeing by completing this interactive Act-Belong-Commit Self-Assessment Tool.

It should take less than 10 minutes to complete and at the end you will have the option to print or email your scores to yourself. We hope it inspires you to Act, Belong and Commit to improve your mental health and wellbeing.

Please note, this tool is not designed to evaluate your mental health - it’s simply designed to help you rate your involvement in mentally healthy activities.

Some Basic Details

Before you begin, please fill in a few basic details below. These details will be kept strictly confidential within Act-Belong-Commit. Providing these details will give us more accurate statistics to help improve our programs and internal focus.

Your Age Category

17 years or less

18-24

25-34

35-44

45-54

55-64

65-74

75 and older

Prefer not to say

Your Gender

Male

Female

Other

Prefer not to say

Your Postcode

Your Overall Wellbeing

This set of questions measures your current state of overall wellbeing. Answer the questions in the order that they appear. You can then work out your overall wellbeing score and see what it means.

Over the last 2 weeks...

Q1: I've been feeling optimistic about the future

None of the time

Rarely

Some of the time

Often

All of the time

Q2: I've been feeling useful

None of the time

Rarely

Some of the time

Often

All of the time

Q3: I've been feeling relaxed

None of the time

Rarely

Some of the time

Often

All of the time

Q4: I've been feeling interested in other people

None of the time

Rarely

Some of the time

Often

All of the time

Q5: I've had energy to spare

None of the time

Rarely

Some of the time

Often

All of the time

Q6: I've been dealing with problems well

None of the time

Rarely

Some of the time

Often

All of the time

Q7: I've been thinking clearly

None of the time

Rarely

Some of the time

Often

All of the time

Your Overall Wellbeing Continued

Over the last 2 weeks...

Q8: I've been feeling good about myself

None of the time

Rarely

Some of the time

Often

All of the time

Q9: I've been feeling closer to other people

None of the time

Rarely

Some of the time

Often

All of the time

Q10: I've been feeling confident

None of the time

Rarely

Some of the time

Often

All of the time

Q11: I've been able to make up my own mind about things

None of the time

Rarely

Some of the time

Often

All of the time

Q12: I've been feeling loved

None of the time

Rarely

Some of the time

Often

All of the time

Q13: I've been interested in new things

None of the time

Rarely

Some of the time

Often

All of the time

Q14: I've been feeling cheerful

None of the time

Rarely

Some of the time

Often

All of the time

Act

Answer the following questions and find out how active you are.

Physical Activity

Q1: Apart from your job and household tasks, how often do you do something physically active?

(e.g. walk, garden, dance, jog, swim, and so on)

Less than monthly

Monthly

Once a week

2-3 times weekly

4-6 times weekly

Daily

Mental Activity

Q2: Apart from your job, how often do you do something requiring thinking and concentration?

(e.g. read, paint, learn something, do a crossword puzzle, play video games)

Less than monthly

Monthly

Once a week

2-3 times weekly

4-6 times weekly

Daily

Social Activity

Q3: Apart from in your job and with members of your household, how often do you have contact with other people where you stop for a chat, talk on the phone or chat online?

Less than monthly

Monthly

Once a week

2-3 times weekly

4-6 times weekly

Daily

Spiritual Activity

Q4: How often do you engage in spiritual activities like attending a service, meeting with others for a spiritual purpose, meditating, reflecting on the meaning of life or the natural world?

Once a year or less

Once every 4-6 months

Once every 2-3 months

1-2 times a month

3-4 times a month

Weekly

Belong

Now answer the following questions to find out how much you belong.

Friends and Family

Q1: How often do you get together with a group of friends, workmates or family for outings, meals or special events?

Once a year or less

A few times a year

Every few months

Monthly

Weekly

Local Community

Q2: How often do you attend community events?

(e.g. music festivals, theatre, markets, local sporting events, school fairs, residents’ meetings, local government events, local business groups, local ‘clean up’ events)

Once a year or less

A few times a year

Every few months

Monthly

Weekly

Specific Interest Groups

Q3a: Do you belong to any formal or informal groups, clubs or organisations?

(e.g. sports club, car club, book club, fitness group, dance class, theatre group, social club, cooking group, card group, hobby group, cultural or ethnic group)

Yes

Q3b: How many groups are you an active member in? Number of active groups

Q3c: How often do you attend or have contact with members of any of these groups?

Once a year or less

A few times a year

Every few months

Monthly

Weekly

More than once a week

Q4: How often do you attend large public events such as major sporting fixtures, major musical events, or any events where there are very large crowds?

Never

Less than every 3 years

Every 2-3 years

1-2 times a year

Every 2-3 months

Monthly or more

Q5: If you are in paid employment, how much do you feel part of a close knit team?

Am not employed

Don't feel part of a team much at all

Feel part of a team but not strongly

Very much feel part of the team

Commit

Answer the following questions to find out how much you 'commit'.

Personal challenges and goals

Q1a: Are you doing something challenging at the moment?

(e.g. home or garden renovations, enrolled in a course, training for a ‘fun run’ or competitive sport, learning a new skill, like woodwork, the guitar, painting or welding)

Yes

Q1b: How often do you do this activity?

A few times a year

Monthly

One day a week

More than once a week

Challenges at work

Q2: If you are employed, is your work challenging and involve learning new things, or is it fairly easy?

I am not employed

Fairly easy

Somewhat challenging

Very challenging

Q3a: Do you belong to any formal or informal groups, clubs or organisations?

Yes

Q3b: Do you hold any committee or office roles in any of those groups?

(e.g. Are you the treasurer, a committee member, president, vice-president, secretary, and so on?)

Yes

Activism

Q4a: Are you actively involved with a cause-related group seeking additional resources, legislative or policy change?

(e.g. for disadvantaged groups, environmental preservation, etc.?)

Yes

Q4b: How often do you do something as part of that group?

Once a year or less

A few times a year

Monthly

Once or twice a week

More than twice a week

Volunteer work

Q5a: Are you a volunteer for any charitable organisations, community groups, health or social welfare organisations, or other non-government organisations?

(e.g. coaching a sporting team, mentoring a colleague, volunteering for Red Cross, meals on wheels, etc.?)

Yes

Q5b: How often do you do something as part of that group?

A few times a year

Monthly

One day a week

More than once a week

General helping out

Q6: Apart from any formal volunteering work, how often do you do something to help someone?

(e.g. help a neighbour, cook a meal or clean for a sick friend, help students with projects?)

Once a year or less

A few times a year

Monthly

Once or twice a week

More than twice a week

Done!

Congratulations on completing the Act-Belong-Commit Self Assessment Tool!

Take a look at your results below to see how you scored.

Overall
Act
Belong
Commit

Overall Wellbeing Score

A score between 0 - 49

The higher your score the greater your wellbeing. You can aim to boost your wellbeing score by finding activities to get involved in that you will enjoy.

Approximately 25% of the Western Australian population score between 14-49, 50% score between 50-59 and 25% score 60 and above.

If you are feeling very low or unnecessarily anxious, you could talk to your GP about counselling programs that help people deal with their negative thoughts and feelings. You can also get information on depression and other issues Beyondblue or the Black Dog Institute.

A score between 50-59:

Approximately 50% of the Western Australian population score in this range. You can aim to maintain or even boost your wellbeing score by finding new activities to get involved in that you will enjoy.

A score of 60 and above:

Approximately 25% of the Western Australian population score in this range. You can aim to maintain your wellbeing score by keeping up the activities you are already involved in or perhaps trying new activities that you might enjoy.

Act Score

A score between 0 - 7

You can definitely improve! Being active—physically, socially, mentally and spiritually are the basic building blocks for good mental health. Being active in these ways keeps us alert, energetic and in touch with others.

There are plenty of tips on our website, so the good news is you’re in the right place! Start by finding out more about what Act-Belong-Commit is all about, and then head onto our Activity Finder to find ways to be active near you, or set yourself some goals in our Online Guide to Keeping Mentally Healthy.

More about Act-Belong-Commit
Activity Finder
Online Guide

A score between 8–13:

Great work, it looks like you’re keeping yourself active! Which area did you score the lowest in (out of the mental, physical, social or spiritual activities)? Work out how you can get more of that particular activity into your day by using our Online Guide to Keeping Mentally Healthy.

Online Guide

A score of 14 or more:

What a great result! Your activity levels are right up there and that’s great for your mental wellbeing. Keep it up! Why not encourage others to follow your lead and get more out of an active lifestyle?

Remember, even when you’re busy or feeling tired, it’s important to stay involved in activities to help you cope better with problems and stress.

Belong Score

A score 0–8:

There’s room for improvement! Having strong social connections with friends, family and the wider community are essential ingredients for a productive and fulfilling life.

Could you spend more time with family and friends? You could even look at joining a club or group to boost your sense of belonging.

Our Online Guide has some helpful tips and advice, or you can search our Activity Finder to find ways to belong.

Activity Finder
Online Guide

A score of 9-13

You’re doing well, but you could do more - especially if you scored under 10!

Your current involvement in groups and clubs provides you with a good sense of belonging. However, if you have the time, you could further boost your mental health by selecting one or two activities you enjoy most and do them more often. Search our Activity Finder - there’s a wide selection of clubs and groups that can help you belong to your community.

Activity Finder

A score of 14 or more:

Well done for bolstering your mental health and wellbeing through your involvement in clubs and community groups. Encourage those around you to become more involved by inviting friends or family to join you. Have a look at our Online Guide to Keeping Mentally Healthy for some ideas on how to continue to belong. But remember not to overdo it.

Online Guide

Commit Score

A score 0–8:

You can definitely improve!

Start of by setting yourself a small personal challenge or goal. It could be helping a neighbour, learning something new, or making a deeper commitment to something you’re already involved in. The greater your level of commitment, the greater the sense of satisfaction gained from the activity.

Have a look at our Online Guide to Keeping Mentally Healthy for some ideas on how to commit.

Online Guide

A score of 9-13

You’ve got a good level of commitment to your current activities, however you can always make some improvements - especially if you scored under 10!

'Commit' by volunteering, helping others, learning new skills or setting a personal challenge—all of these things make us feel good about ourselves, improves our self-confidence and self-esteem, and enhances our mental health.

Take a look at our Online Guide to Keeping Mentally Healthy for some more ideas on how to commit.

Online Guide

A score of 14 or more:

Congratulations on making a commitment to a number of activities.

Remember, all of these things make us feel good about ourselves, improves your self-confidence and self-esteem, and enhances your mental health. Take time to reflect on the good you are doing for yourself - and others.

Email my results

Thank You

Thank you for taking the time to complete this interactive Act-Belong-Commit self-assessment tool.

If you would like some activities, tips and ideas on how to improve your mental health take a look at The Act-Belong-Commit Guide to Keeping Mentally Healthy - you can work though it online or download a copy to print.

Self-Assessment Tool

Some Basic Details

Your Overall Wellbeing

Over the last 2 weeks...

Your Overall Wellbeing Continued

Over the last 2 weeks...

Act

Physical Activity

Mental Activity

Social Activity

Spiritual Activity

Belong

Friends and Family

Local Community

Specific Interest Groups

Commit

Personal challenges and goals

Challenges at work

Activism

Volunteer work

General helping out

Done!

Overall Wellbeing Score

A score between 0 - 49

A score between 50-59:

A score of 60 and above:

Act Score

A score between 0 - 7

A score between 8–13:

A score of 14 or more:

Belong Score

A score 0–8:

A score of 9-13

A score of 14 or more:

Commit Score

A score 0–8:

A score of 9-13

A score of 14 or more:

Thank You

Email results