Balance to you all!

The Eight Dimensions of Wellness Wheel

Rate each area of your life from 1 to 10, the way it feels right now. In a couple of minutes you will see what holds you up, where you are sagging, and which small step to start with.

How to score

  1. Think about the last two weeks, not your best or worst day.
  2. Read the prompts for each area: they appear under the selected slider. The more often you answer "yes", the higher the score.
  3. Compare with how you would like to live, not with other people.
  4. Go with the first number that comes to mind. Only you see the scores, and an honest answer is more useful than a flattering one.

What the scores mean

  • 1–3Poor: this area gets in the way of life and worries me.
  • 4–6Bearable: some things work, but I'd like to change a lot.
  • 7–8Good: mostly satisfied, with room to improve.
  • 9–10Excellent: this area gives me energy; there's almost nothing to change.
510467834645.3AVERAGE

These are sample scores. Move the sliders to match your life.

Your scores

  • How do you handle stress and feelings?
    4
    Ask yourself: the more "yes", the higher the score
    • I notice my feelings and can name them.
    • I have someone to talk to when things are hard.
    • After a hard day I recover in a reasonable time.
  • How calm do you feel about money now and in the future?
    6
    Ask yourself: the more "yes", the higher the score
    • I know what my household spends a month, and the money lasts until the next income.
    • I have a reserve for unexpected expenses.
    • Debts and bills are under control, nothing is overdue.
  • Are you learning new things and is there room for creativity?
    7
    Ask yourself: the more "yes", the higher the score
    • I regularly learn something new: books, courses, conversations.
    • I have an activity where I create something.
    • I enjoy getting to grips with complex questions.
  • Does your work or study give you satisfaction and meaning?
    8
    Ask yourself: the more "yes", the higher the score
    • My work uses my strengths.
    • The workload is manageable and I have energy left after work.
    • I understand why I do my work.
  • Do you have enough close people and support?
    3
    Ask yourself: the more "yes", the higher the score
    • There are people I can call in a hard moment.
    • I regularly see friends or family.
    • I feel part of some community.
  • How are your sleep, movement and eating?
    4
    Ask yourself: the more "yes", the higher the score
    • I usually get enough sleep.
    • I move almost every day.
    • I eat regularly and mostly proper food.
  • Are the places where you live and work pleasant and safe?
    6
    Ask yourself: the more "yes", the higher the score
    • There is a place at home where I can rest.
    • I feel safe at home and in my neighbourhood.
    • I regularly get out into nature or fresh air.
  • Do you live in line with your values?
    4
    Ask yourself: the more "yes", the higher the score
    • I can name what truly matters to me.
    • My decisions usually match my values.
    • I have a sense of meaning in what I do.

Social

3 / 10

Connection with people, a sense of belonging and support. Family belongs here too.

You rate this area at 3. This is where you sag. You don't need to fix everything at once; one step is enough.

Questions to ask yourself
  • Who would you like to talk to more often?
  • Is there someone nearby you could call in a hard moment?
  • What keeps you from meeting people: time, tiredness, a move, awkwardness?
What you can do
  • One short contact a day: a message, a call, a few words with a neighbour.
  • Write to someone you haven't spoken to in a while. One sentence is enough.
  • Find one local group around an interest: a club, a sport, volunteering.

What the wheel shows

  • Lowest: social (3). This is the easiest place to start.

  • Your support: occupational (8). You can set tasks and see them through. Use it in the Social area: treat the step as a work task: time in your calendar, a clear result, a check-in on Friday.

  • The gap between areas is 5 points. The areas are connected: check whether the strong one takes time and energy from the weak one.

How the areas connect

  • Body and mood are connected. Sleep and a short walk are the simplest step for both areas at once.

  • Loneliness and low mood feed each other. One conversation with someone close helps both areas.

  • Work is going well while your health or relationships sag. Check whether you are paying for work with sleep and time with people.

An average of 5.3 says little on its own: everyone's balance is different. What matters more is which area gets in your way most right now. Take the wheel again in three weeks.

21-day plan

Each week adds one new step, and the steps from earlier weeks stay. We start with the weakest area.

  1. Week 1days 1–7
    Social

    One short contact a day: a message, a call, a few words with a neighbour.

    Every day, at the same time.

  2. Week 2days 8–14
    Emotional

    Three minutes in the evening: what I felt, when, and why.

    Keep going
    Social
  3. Week 3days 15–21
    Physical

    If you sit all day, stand up and walk around at least once an hour.

    Keep going
    SocialEmotional

Day 21. Take the wheel again and compare: what moved and what didn't?

To keep going, tie the step to something you already do every day: "After my morning coffee…", "When I close my laptop…". Missed a day? Just carry on the next one. Three weeks is a first round: for different people a habit takes anywhere from a few weeks to a few months to form.

Share the wheel

Send the wheel to someone you'd like to do the three weeks with. It's easier not to quit together.

The eight dimensions of wellness

Questions and answers

What is a wellness wheel?

It's a self-assessment: you give each of eight areas of life a score from 1 to 10 and see what holds you up and where you sag. The wheel helps you choose where to start instead of trying to change everything at once.

Where do the eight dimensions come from?

The eight dimensions of wellness model was described by Margaret Swarbrick in 2006. It underpins the Wellness Initiative of SAMHSA, a US federal agency. The areas are equal and connected: when one sags, it pulls the others with it.

Is this a test or a diagnosis?

No. It's a tool for reflection, not a psychological test, a diagnosis or medical advice. The scores are subjective and show how you see your life right now.

Why is the plan 21 days long?

Three weeks is a convenient first round: one new step a week, and on day 21 you take the wheel again and compare. Not everyone forms a habit in that time: for different people it takes anywhere from a few weeks to a few months.

Are my answers saved?

Only in your browser. Your scores are remembered on this device so they survive a page reload, and they are not sent anywhere. To erase them, press “Sample” or clear this site’s data in your browser. Visits are counted with Google Analytics only if you allow it in the cookie banner; your scores are never sent to it.

How often should I take the wheel?

In three weeks, when the plan ends, and after that whenever you want to check in, for example once a quarter. What matters is not the average but which area gets in your way most right now.

About the author

My name is Maksym. I'm a Russian-speaking Ukrainian and an engineer: nineteen years in software development, a family and two kids. I'm looking for balance across the eight areas of life and sharing the journey in public: one area and one small step each week. In the short videos, my AI double speaks for me; the words and decisions are mine.

One area and one small step every week. No promises and no pressure: check things for yourself instead of taking them on faith.