Ready to set those new year resolutions? We’re not! In this episode, Linsly and Dr. Jen discuss some alternative perspectives to the new year. Learn about some easy self-assessment across various aspects of life, including physical fitness, cognitive health, emotional well-being, nutrition, social connections, and financial health. Dr. Jen and Linsly dissect the value of setting baselines and tracking progress to enhance overall wellness, particularly for midlife individuals. Check out the practical assessments that can be done at home and remember, these aren’t tests, they're assessments and there is no wrong answer so don’t be afraid to find out where you are in midlife.
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Easy Self Assessments (6 arenas)
Physical
“ In a Minute”
High Knees
Pushups
Plank
Body weight squats
Sit ups
Hang from a bar (Grip Strength)
VO2 Max - cardio
Run lines
Other - walk fast for distance by 6 minutes
using a Rockport Walking Test by walking one mile as fast as possible, timing it, and immediately measuring your heart rate afterward. While you can't perform the test in exactly 7 minutes, you can use the data from this one-mile walk to estimate your cardiovascular fitness. To perform the test, walk one mile as fast as you can without running, record your time, and then either manually check your pulse for 15 seconds and multiply by four or use a heart rate monitor to get your heart rate immediately at the end. Input this data into an online Rockport Walking Test calculator to get an estimate of your aerobic capacity.
Cognitive
SAGE Test https://wexnermedical.osu.edu/brain-spine-neuro/memory-disorders/sage/download-the-sage-test
Commonly used tests include:
Montreal Cognitive Assessment (MoCA) test. This test takes about 15 minutes.
Mini-Mental State Exam (MMSE). This test takes about 10 minutes. ...
Mini-Cog. This test usually takes about 3 minutes.
Emotional
Self Grade - Happiness 1-5
Quick self-check methods
Body scan: Take 60 seconds to pause and notice where you feel tension in your body. Pay attention to your breathing and posture, as physical sensations are often linked to your emotional state.
Three-question reflection: Ask yourself three simple questions daily or weekly: "How am I feeling emotionally today?" "What has been occupying my mind the most?" and "Is there something I need that I'm not giving myself right now?".
Mood tracker: Use a journal, app, or simple chart to track your emotions, energy levels, and sleep quality. This helps you identify patterns and triggers over time.
Emotion check-in: Pause to name the emotion you are feeling and try to identify what triggered it. This helps you respond to the emotion rather than being overwhelmed by it.
Nutritional
MACROS tracking
Fiber tracking
Ketones - urine and finger prick tests
Community
5 People in Your Head
Purge
Curate
Automate outreach
Physical Touch
Hugs
Massage
Financial Assessment
These are great for a fast snapshot of your financial well-being without inputting detailed personal data.
CFPB Financial Well-Being Scale: This free, 10-question scale developed by the Consumer Financial Protection Bureau (CFPB) provides a numerical score (0-100) to measure how you feel about your financial security and freedom of choice.
MoneyHelper's "Money Midlife MOT": This tool from the UK's MoneyHelper (Midlife MOT stands for "Ministry of Transport test", a UK term for an annual vehicle check) helps you assess your current financial situation, prioritize actions, and plan for the future with a personalized report.
Rutgers Financial Fitness Quiz: Rutgers University offers several free, topic-specific quizzes (e.g., Financial Fitness, Investment Risk Tolerance, Wise Credit Management) that help you evaluate your performance of recommended financial practices.
