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Here’s your personalized report

For each of the strategies, Catherine Boulos, psychologist, will guide you to a selection of experts' advices adapted to your needs.

How is your morale these days?

I’m struggling

I’m having a tough time

Not bad, but things could be better

I’m doing well

I'm doing great!

KEEP GOING - SHOW GRATITUDE - HELP OTHERS

If you’re feeling good, make the most of it! Notice what you’re doing to keep your morale up. Take a moment to appreciate everything that’s going well for you right now and keep doing what you’re doing. If you have the energy in the days to come, you could also offer to help others (this will have a positive impact on you too!). If you do encounter difficulties down the road, refer to the advice offered in the section “Strategies to boost your morale.”

How is your energy level these days?

I'm out of juice

I’m often tired

I’m managing but can’t keep this up

I have good energy

I’m bursting with energy!

KEEP GOING - SHOW GRATITUDE - HELP OTHERS

If your energy is A-OK, enjoy it! Notice what you’re doing to strike the right balance between expending energy and recharging your batteries and keep it up! Take a moment to be grateful for your vitality. If you do notice your energy flagging down the road, you can always refer to our advice in the “Strategies to boost your energy” section.

Keep it up!👍

Here’s what you’re already doing that boost your morale and energy.

I compliment or thank someone every day

I smile and make at least one person smile every day

I choose to surround myself primarily with people who make me feel good

I talk to at least one person a day about things unrelated to work

I help others

Every day I take at least one “anti-stress break,” during which I do something that relaxes me or makes me feel good

I’m able to stay in the present (rather than dwell on the past or look ahead to the future)

I stay informed while limiting my exposure to media that features negative news stories

My actions and decisions are consistent with my values

I talk about my emotions and challenges

I’m not shy about asking for support (from someone close to me or a professional) when my morale is low or I’m facing challenges

I have realistic goals about what I want to accomplish during the day, and I meet them

I limit my screen time to enjoy a greater variety of leisure activities

I organize my day so that I have the time and energy to do the things that recharge me (hobbies, friends, family, “me time,” etc.)

I avoid screens in the hour before going to bed

I have fairly consistent sleep habits (bedtime, nighttime routine)

I fall asleep quite easily

I wake up in the morning feeling rested

I have a good sleep environment (calm, dark, well-ventilated)

I have fairly consistent eating habits (e.g., three meals a day)

I have a healthy and balanced diet

I spend at least 20 minutes eating each meal

I eat without a screen

Most of what I eat is home-cooked

Click on the gestures to get resources that can help you.

Strategies to boost your morale and your energy.

I use deep breathing to calm myself

I go outdoors and connect with nature

I know how to apply stress-reduction techniques

I take a moment every day to monitor my morale and energy level

I let myself experience unpleasant or difficult emotions (anger, sadness, fear, discouragement) without minimizing them or making negative self-judgements

When I experience a difficult emotion, I explore what lays behind it

I’m able to focus on the positive impacts of difficult situations

Every day, I can name one positive thing that happened to me

I make sure to laugh every day

Every day I take the time to list three things I appreciate in my life

Every day I take the time to celebrate my achievements

I have a set routine that includes tasks, leisure time and socializing

I don’t wake up more than once during the night and I fall back asleep easily

When I’m doing a seated activity, I make sure to stand up at least once an hour (mini-break)

I go outside at least once a day, regardless of the weather

I move every day (walking, dancing, stretching)

I do at least 2.5 hours of moderate or intense exercise per week (brisk walking, running, cycling, snowshoeing)

I use active transportation (walking, cycling, taking the stairs) when possible

Click on the strategy you are ready to put into action.

Strategies to boost your morale and your energy.

I use deep breathing to calm myself

I go outdoors and connect with nature

I know how to apply stress-reduction techniques

I take a moment every day to monitor my morale and energy level

I let myself experience unpleasant or difficult emotions (anger, sadness, fear, discouragement) without minimizing them or making negative self-judgements

When I experience a difficult emotion, I explore what lays behind it

I’m able to focus on the positive impacts of difficult situations

Every day, I can name one positive thing that happened to me

I make sure to laugh every day

Every day I take the time to list three things I appreciate in my life

Every day I take the time to celebrate my achievements

I have a set routine that includes tasks, leisure time and socializing

I don’t wake up more than once during the night and I fall back asleep easily

When I’m doing a seated activity, I make sure to stand up at least once an hour (mini-break)

I go outside at least once a day, regardless of the weather

I move every day (walking, dancing, stretching)

I do at least 2.5 hours of moderate or intense exercise per week (brisk walking, running, cycling, snowshoeing)

I use active transportation (walking, cycling, taking the stairs) when possible

Appreciation

Has this test made you feel good?

Yes

What did you appreciate the most?

This week, I take care of myself!

Need a hand?

Tips to motivate yourself

Would you like to review this personalized report later?

Save your personalized report

Want to do good for others?

finish

Enterprise version?

Results 1/4

next results

Here’s your personalized report

How is your morale these days?

KEEP GOING - SHOW GRATITUDE - HELP OTHERS

How is your energy level these days?

KEEP GOING - SHOW GRATITUDE - HELP OTHERS

Keep it up!👍

Here’s what you’re already doing that boost your morale and energy.

I compliment or thank someone every day

I smile and make at least one person smile every day

I choose to surround myself primarily with people who make me feel good

I talk to at least one person a day about things unrelated to work

I help others

Every day I take at least one “anti-stress break,” during which I do something that relaxes me or makes me feel good

I’m able to stay in the present (rather than dwell on the past or look ahead to the future)

I stay informed while limiting my exposure to media that features negative news stories

My actions and decisions are consistent with my values

I talk about my emotions and challenges

I’m not shy about asking for support (from someone close to me or a professional) when my morale is low or I’m facing challenges

I have realistic goals about what I want to accomplish during the day, and I meet them

I limit my screen time to enjoy a greater variety of leisure activities

I organize my day so that I have the time and energy to do the things that recharge me (hobbies, friends, family, “me time,” etc.)

I avoid screens in the hour before going to bed

I have fairly consistent sleep habits (bedtime, nighttime routine)

I fall asleep quite easily

I wake up in the morning feeling rested

I have a good sleep environment (calm, dark, well-ventilated)

I have fairly consistent eating habits (e.g., three meals a day)

I have a healthy and balanced diet

I spend at least 20 minutes eating each meal

I eat without a screen

Most of what I eat is home-cooked

Click on the gestures to get resources that can help you.

Strategies to boost your morale and your energy.

I use deep breathing to calm myself

I go outdoors and connect with nature

I know how to apply stress-reduction techniques

I take a moment every day to monitor my morale and energy level

I let myself experience unpleasant or difficult emotions (anger, sadness, fear, discouragement) without minimizing them or making negative self-judgements

When I experience a difficult emotion, I explore what lays behind it

I’m able to focus on the positive impacts of difficult situations

Every day, I can name one positive thing that happened to me

I make sure to laugh every day

Every day I take the time to list three things I appreciate in my life

Every day I take the time to celebrate my achievements

I have a set routine that includes tasks, leisure time and socializing

I don’t wake up more than once during the night and I fall back asleep easily

When I’m doing a seated activity, I make sure to stand up at least once an hour (mini-break)

I go outside at least once a day, regardless of the weather

I move every day (walking, dancing, stretching)

I do at least 2.5 hours of moderate or intense exercise per week (brisk walking, running, cycling, snowshoeing)

I use active transportation (walking, cycling, taking the stairs) when possible

Click on the strategy you are ready to put into action.

Strategies to boost your morale and your energy.

I use deep breathing to calm myself

I go outdoors and connect with nature

I know how to apply stress-reduction techniques

I take a moment every day to monitor my morale and energy level

I let myself experience unpleasant or difficult emotions (anger, sadness, fear, discouragement) without minimizing them or making negative self-judgements

When I experience a difficult emotion, I explore what lays behind it

I’m able to focus on the positive impacts of difficult situations

Every day, I can name one positive thing that happened to me

I make sure to laugh every day

Every day I take the time to list three things I appreciate in my life

Every day I take the time to celebrate my achievements

I have a set routine that includes tasks, leisure time and socializing

I don’t wake up more than once during the night and I fall back asleep easily

When I’m doing a seated activity, I make sure to stand up at least once an hour (mini-break)

I go outside at least once a day, regardless of the weather

I move every day (walking, dancing, stretching)

I do at least 2.5 hours of moderate or intense exercise per week (brisk walking, running, cycling, snowshoeing)

I use active transportation (walking, cycling, taking the stairs) when possible

Appreciation

Has this test made you feel good?

What did you appreciate the most?

This week, I take care of myself!

Need a hand?

Would you like to review this personalized report later?

Want to do good for others?

Enterprise version?

Developped and made available by the Société de transport de Montréal