About the test
Five good habits
See how often you made room for five kinds of everyday habits during the past week, from enjoyable activities and helpful thinking to routines and time with other people. The checklist is our own, inspired by research on everyday activities and mental health, and gives you ideas for small, manageable steps.
Questionnaire / instrument: Five Good Habits Checklist
The checklist at a glance
- Price
- Free, including your results
- Registration
- No account required
- Length
- 16 short questions
- Time
- About 3 minutes
- Format
- Number of days in the past week · five response options
- Your report
- Five areas · ideas · four-week plan
The five areas
Each area has three questions about how many days you did something during the past week. A final question about your well-being is shown separately and is not counted in the areas.
Joy and mastery
Things you do because they are pleasant or give a sense of achievement, such as time for fun, finishing a task or a hobby.
Thinking habits
How you meet your thoughts, especially when things are hard: looking at a negative thought from another angle, speaking kindly to yourself and noticing what went well.
Goals and direction
Small steps towards something that matters to you, working on longer-term goals and planning your day.
Daily routines
Sleep, movement and food: enough rest, at least 30 minutes of physical activity and regular meals.
Connection
Contact with people who matter to you: talking openly, spending time together in person and doing something kind for someone.
Well-being
One question about how you have been over the past week, all in all, from very bad to very good. It is shown on its own, so you can see whether it changes along with your habits.
What your results show
You get an overview of your week as soon as you have answered, with suggestions for where to start. You can preview the layout before taking the checklist.
- The average number of days a week for each area, compared with a target of four days and labelled In place, Partly or Little this week.
- Your answer to the well-being question, shown on its own.
- Up to two areas to start with, each with practical suggestions.
- A four-week plan with one small step a week, which you can add to your own calendar with reminders.
- A comparison with your previous checklist, if you have taken it before in the same browser.
What does it measure?
How often you make room for meaningful activities, helpful thinking, goals and plans, healthy routines and social connection. A separate question asks how you have felt overall during the past week.
Where does it come from?
This is our own checklist, written for bigfive-test.com in 2026. Its five areas are inspired by research on everyday activities and mental health, including MindSpot’s work. The questions and advice are our own.
How is the result calculated?
Three questions per area ask about days during the past week. Answer intervals are converted to approximate days and averaged. The well-being question is shown separately. Four days is our suggested target, not a research-derived cutoff.
What can the result tell you?
This is not a validated psychological instrument. There are no population norms or clinical thresholds. Use it to notice routines and choose manageable changes, rather than to assess whether you have a mental health condition.
Languages and adaptations
The Norwegian and English questions were written for this site with AI assistance. Other language versions are translations of our own checklist. Neither the original wording nor the translations have undergone clinical validation.
Frequently asked questions
Is the checklist free?
Yes. You can answer the questions, read your overview and make a four-week plan without paying or creating an account.
Can this checklist tell me whether I am depressed?
No. It asks about habits, not symptoms, and it has no clinical cut-offs. A low number of days in an area says nothing about a diagnosis. If you are worried about your mood, the depression test on this site is a screening questionnaire, and a doctor or psychologist can make a proper assessment.
Is this the same as the Big Five personality test?
No. The five areas are habits you can change from week to week, inspired by MindSpot’s “Big 5” activities. The Big Five personality test measures relatively stable traits such as extraversion and conscientiousness. Personality can make some habits easier, but the two measure different things.
Why is four days a week the target?
Four days is our own suggestion for when a habit is reasonably in place. It is not a cut-off from research. Two to four days is shown as Partly, and fewer than two as Little this week.
How are the days calculated?
Each answer counts as the middle of its range: no days is 0, 1–2 days is 1.5, 3–4 days is 3.5, 5–6 days is 5.5 and every day is 7. The number for each area is the average of its three questions.
How often should I take it?
The checklist is about the past seven days, so a single week can be unusual. Taking it again after two and four weeks of small changes shows what has changed, and the report compares with your previous result in the same browser.
Is my plan stored?
No. The calendar file for the four-week plan is created in your browser, and we do not store the plan. Your answers to the checklist are stored anonymously, and you can delete the result.
License and reuse
bigfive-test.comThe questions and advice were written for this website. They are not copied from MindSpot’s copyrighted checklist. No separate public-domain or Creative Commons grant for this checklist is documented here.
The terms below apply to the test materials. Articles, translations, software and our result descriptions may have separate terms.
Sources and further reading
Own checklist (bigfive-test.com, 2026), written for this site. The five areas follow research on everyday activities linked with good mental health, including the MindSpot Clinic's work on five types of activity. Not a validated instrument.