Free Quiz To Measure Your Happiness (And How To Be Happier)

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If you had to find out what happiness means for you and how happy you are, then what do you do? You learn how to measure happiness. Do you want to find out how happy you are?

Measuring our happiness on an equal scale may seem challenging because happiness is a feeling that we all experience differently. However, psychologists have worked it out and even developed a “happiness formula.”

How Happy Are You? Quiz

Mark the answer that best reflects how you truly are in your life. Be as honest as you can be.

Read each statement below and answer each as Agree or Disagree.

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Download and print the quiz here.

Scoring:

See where you are on the happiness scale:

• Score 20 or higher. You own your strengths and choose happiness whenever you can. Congratulations!
• Score between 15-19. You are headed in the right direction. Keep up the positive thinking!
• Scored between 10-14. You're on the right track, but may spend time identifying unhealthy habits that hinder your happiness.
• If you scored between 0-9. You're not quite happy. I suggest self-reflection to uncover what holds you back from being truly happy. Consult a psychologist to get a clearer picture.

Disclaimer: This is just a general scale to find out where you are in terms of happiness, so you can make necessary changes and improvements.

How To Increase Your Happiness

Here are some science-backed ways to increase your happiness:

Compassion

Compassion is the concern for others' well-being, especially during their misfortunes. Focusing on compassion can lead to greater personal happiness. To enhance your compassion:

• Practice empathy by actively listening to others.
• Volunteer for community service.
• Engage in acts of kindness.

[Find out how to practice self-compassion.]

Gratefulness

Gratefulness involves appreciating and being thankful for your life circumstances. It fosters optimism and life satisfaction. To cultivate gratitude:

• Keep a daily gratitude journal.
• Reflect on positive experiences regularly.
• Express appreciation to others.

Optimism

Optimism is believing in positive outcomes. It enhances happiness by fostering a positive outlook on life. To boost optimism:

• Practice positive self-talk.
• Set achievable goals and celebrate small victories.
• Surround yourself with positive influences.

Self-Confidence

Self-confidence is trusting in your abilities and yourself. Enhancing self-confidence can lead to greater happiness. To build self-confidence:

• Challenge negative self-thoughts.
• Step out of your comfort zone by trying new things.
• Focus on your strengths and past successes.

Trusting Others

Trusting others involves believing in their good intentions. Trusting others can improve relationships and overall happiness. To develop trust:

• Be open and honest in your communications.
• Give people the benefit of the doubt.
• Build relationships through reliability and consistency.

Conscientiousness

Conscientiousness is a fundamental personality trait—one of the Big Five—that reflects the tendency to be responsible, organized, hard-working, goal-directed, and to stick to norms and rules.

It adds to long-term happiness through meaningful accomplishments. To increase conscientiousness:

• Organization and Planning:
  • Use to-do lists, calendars, and productivity apps to stay on top of your responsibilities.
  • Develop a system for organizing your workspace, tasks, and schedule.
  • Break down larger goals into smaller, actionable steps.
• Self-Discipline:
  • Practice delayed gratification and resist impulses that distract you from your goals.
  • Set reminders and use accountability partners to help you stay on track.
  • Develop a routine and stick to it, even when it's difficult.
• Goal-Setting and Achievement:
  • Identify meaningful, achievable goals and create a plan to reach them.
  • Reflect on your progress and adjust your approach as needed.
  • Celebrate small wins along the way to stay motivated.

Assertiveness

Assertiveness is solving problems actively and confidently. It leads to greater success and happiness in work and relationships. To improve assertiveness:

• Practice clear and direct communication.
• Set boundaries and express your needs.
• Learn to say no when necessary.

Health Awareness

Being aware of your health and taking care of it is crucial for happiness. To enhance health awareness:

• Manage stress through mindfulness or relaxation techniques.
• Adopt a balanced diet and exercise regularly.
• Ensure adequate sleep and rest.

Independence

Independence is reducing the need for others' approval. It can enhance self-worth and happiness. To foster independence:

• Trust your judgment and make decisions confidently.
• Focus on personal growth and self-improvement.
• Limit reliance on external validation.

Playfulness

Playfulness is finding joy in life's experiences and encouraging fun. It greatly enhances happiness. To cultivate playfulness:

• Engage in activities that make you laugh.
• Allow yourself to be spontaneous and creative.
• Spend time with playful, joyful people.

Emotional Stability

Emotional stability is managing emotions effectively. It helps in handling life's challenges better. To improve emotional stability:

• Develop coping strategies for stress.
• Practice mindfulness and emotional regulation techniques.
• Seek support from friends, family, or professionals when needed.

Personal Responsibility

Taking personal responsibility involves believing in effort as a key to success. It leads to a proactive approach in life, enhancing happiness. To increase personal responsibility:

• Set realistic and achievable goals.
• Take initiative in your personal and professional life.
• Reflect on your actions and learn from your experiences.

Social Connections

Social connections involve enjoying social events and interactions. They have a major impact on your happiness. To build social connections:

• Participate in social activities and community events.
• Reach out to friends and family regularly.
• Join clubs or groups with similar interests.

Pleasantness

Pleasantness is being easy-going and respectful towards others. It creates a positive environment and enhances happiness. To practice pleasantness:

• Smile and show genuine interest in others.
• Offer compliments and positive feedback.
• Resolve conflicts calmly and amicably.

A Sample Happiness Score

How I score on the above happiness parameters (without the boring descriptions):

Final Words

Remember, happiness is a journey, not a destination. It takes small, steady efforts to see big changes in your life.

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√ Also Read: 10 Psychology Fun Facts On Happiness!

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