Self-Mastery & Mindful Attention Assessment

Reflect on each scenario and select how often it reflects your experience. This comprehensive assessment evaluates your awareness of triggers, emotional regulation, and attribution style to help you develop greater self-mastery and mindful attention.

Rating Scale: 1=Rarely, 2=Sometimes, 3=Often, 4=Usually, 5=Almost Always

Section 1: Awareness of Triggers & Attention

1. I notice how my body and emotions respond when someone close to me makes an unexpected comment.

2. I pay attention to the other person's perspective, tone, or intentions.

3. I am able to notice both my own reactions and the other person's perspective at the same time.

4. I notice my internal reactions, like frustration, impatience, or stress, when plans are unexpectedly delayed.

5. I pay attention to the external circumstances that may have caused the delay.

6. I notice my own feelings and reactions, such as irritation or anxiety, when someone arrives later than expected.

7. I notice the external situation, such as why someone might be late or the context around it.

8. I notice my internal emotional responses clearly when a friend or family member says something unexpected.

9. I notice the other person's possible perspective or emotional state.

Section 2: Regulation / Emotional Control

10. I intentionally use strategies to calm myself when I feel sudden stress, like taking deep breaths or pausing before reacting.

11. I observe the situation and adjust my behavior without losing composure.

12. I pause and notice my internal reactions before responding in a mild disagreement.

13. I pay attention to the other person's emotional state or the situation to guide my response.

14. I notice my own emotional triggers before reacting to a provocative message or post online.

15. I consider the external context or the other person's possible intentions before responding online.

16. I reflect on how my internal emotional patterns influenced my responses to unexpected changes during the day.

17. I reflect on how external factors or others' actions influenced my responses.

18. I pay attention to my own internal state to stay calm when noticing someone nearby is upset or stressed.

19. I notice the other person's experience or perspective when they are upset or stressed.

20. I notice my internal reactions, like thoughts, feelings, or impulses, when a small personal setback occurs.

21. I notice external factors before deciding what to do next after a minor setback.

Section 3: Attribution Style

Minor Setbacks

22. I tend to think minor setbacks are my fault.

23. I tend to think minor setbacks are caused by external factors or others.

24. I tend to reflect on both my actions and external circumstances to understand minor setbacks.

Disagreements

25. I tend to take the blame myself in disagreements.

26. I tend to think the other person is at fault in disagreements.

27. I try to consider both my actions and the other person's in understanding disagreements.

Small Mistakes

28. I tend to blame myself for small mistakes.

29. I tend to blame external factors for small mistakes.

30. I reflect calmly on both my actions and circumstances for small mistakes.

Unexpected Outcomes

31. I tend to blame myself when unexpected outcomes occur.

32. I tend to blame others or circumstances when unexpected outcomes occur.

33. I try to understand unexpected outcomes by reflecting on both my actions and external factors.