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Answer each question honestly, based on how things are for you right now, not how you think they should be.

Activation & Follow-Through

How well do you start tasks, keep going, and sustain effort?

When something important needs doing, how easily do you get started?(Required)

I put it off for ages, even when it matters to me

I usually drag my feet before I begin

Some days I am fine, other days I stall

I get going without too much fuss

I just start and dive straight in

When a project hits a tricky patch, what usually happens?(Required)

I tend to abandon it and move on to something new

I lose steam and often do not go back to it

I keep going about half the time

I usually push through and stick with it

I dig in and see it through, even when it is hard

How do you get on with tasks you find dull or boring?(Required)

Boring tasks lose me almost straight away

I struggle, and put them off as long as I can

I can manage if I break them into smaller bits

I usually get them done, even if reluctantly

I can stick with them right to the end

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Activation score

Focus & Attention

How well do you concentrate, hold information in mind, and track your own performance?

When you settle into a task, how long does your focus hold?(Required)

My mind wanders within a minute or two

I drift off pretty quickly

I can focus for a while, then I am gone

I usually hold my focus for a good stretch

I can stay with one task for a long time

When a task has a few things to juggle at once, how do you cope?(Required)

I lose track as soon as there is more than one thing

I often forget a step or drop something

I manage if there are only a couple of things

I can usually keep the pieces in mind

I hold it all together without much trouble

When your attention wanders, how quickly do you catch it?(Required)

I often realise only after a lot of time has gone

It usually takes me a while to notice

Sometimes I catch it, sometimes I do not

I usually notice fairly soon

I catch myself quickly and come back

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Focus score

Planning & Organisation

How well do you plan ahead, keep things in order, and manage your time?

When you face a big project, how do you approach it?(Required)

I dive in with no real plan, then feel lost

I tend to make it up as I go

I half plan it, half make it up as I go

I usually map out the main steps first

I break it into clear, manageable steps before I start

When you need something, can you put your hands on it?(Required)

I am forever searching for things

I lose track of where things are a lot

It varies a lot

I usually know where things are

I can nearly always find what I need quickly

How well do you judge how long something will take?(Required)

I am usually well out, things take far longer than I think

I often underestimate by a lot

I get it right about half the time

I am usually fairly close

I judge it accurately before I begin

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Planning score

Adaptability

How well do you shift thinking, switch between tasks, and adjust when things change?

When your first approach is not working, what do you do?(Required)

I get stuck and keep trying the same way

I tend to stick with it rather than change approach

I change approach eventually, but it takes me a while

I usually try something different fairly soon

I happily try another way

How easily do you switch from one task to another?(Required)

Switching really unsettles me, and I lose time

It takes me ages to get going on the next thing

I can switch, but not smoothly

I move between tasks fairly easily

I switch from one thing to the next fairly smoothly

When your day suddenly changes, how do you handle it?(Required)

It really unsettles me and I find it hard to refocus

I find it stressful and hard to recover

I cope, but it unsettles me

I usually adjust without too much bother

I adjust to changes calmly and carry on

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Adaptability score

Self-Management

How well do you manage emotions, impulses, and pressure?

When you feel frustrated, how does it show?(Required)

It usually comes out before I can stop it

It often shows in how I act with people

Sometimes I contain it, sometimes I do not

I usually keep it contained

I can feel it without it changing how I behave

When something irritates or upsets you, what happens next?(Required)

I react straight away, and sometimes regret it

I tend to respond before I have thought

I pause about half the time

I usually take a moment before I respond

I pause and choose how to respond

How aware are you of your stress building up?(Required)

I only notice once I am already overwhelmed

I usually miss the early signs

I catch it sometimes, but often too late

I usually notice it building in good time

I spot the early signs and act before it builds

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Self-Management score

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Activation & Follow-Through

Focus & Attention

Planning & Organisation

Adaptability

Self-Management

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