SWQ-Quiz

Serene Wellness_3d cover-new1Calculate your Serene Wellness Quotient (SWQ)

Abstract: We all need a healthy balance in 7 areas: physical vitality, emotional-mental well-being, spiritual connectivity, time richness, financial abundance, relationships prosperity and social vocational service. Holistic health ensures a balance in these 7 areas, which are God-given gifts to humanity. The 7 God-given gifts to us are 7 areas, which we must balance to enjoy health wealth and success and to live a life filled with peace of mind and long-lasting joy. That is Serene Wellness.

Order these 7 as per your priority, which in the formula we replace with ‘p’.

  1. Physical Vitality (PV)
  2. Emotional-Mental Well-being (EW)
  3. Spiritual Connectivity (SC)
  4. Time Richness (TR)
  5. Financial Abundance (FA)
  6. Relationship Prosperity (RP)
  7. Community Service (CS)

Use numbers 1 through 7. Remember that these are your priorities and give what you want not what you think is ‘right’. After all, it’s your life so you must break the ties. Use each number from 1 through 7 only once. The top-most priority in your life at the current moment is point 1. Use all the numbers 1 thru 7.

Note that a couple of months later, the priorities can change because that’s life. Just retake the quiz whenever you feel that there is a change in your priorities.

Weight factor: Weight (w) = 8 – p

Now judge how well you are doing in each of the 7 areas. Give yourself the score s1 (as per how you felt you performed in that area). The value can be 1, 2, 4 or 5, where 1: very poor, 2: can improve, 4: good and 5: excellent (3 is not allowed: don’t sit on the fence and be neither here nor there).

Then use the questions to evaluate and check how well you are doing in the area. To each question, give any one number between 1 and 5, excluding 3. Total up the values for all questions in that area and divide by the number of a question in that area. This average value is your score ‘s2’ for that area. Was there any mismatch between s1 and s2? Resolve it and select the final area score ‘s’ for each area: it will be any value between 1 to 5. As it is an average value, it can also be a fraction like 2.5, 3, 4.7 etc.

Repeat for next area till you have completed the quiz in all 7 Areas.

Your Serene Wellness Quotient (SWQ) = Score (s) * Weight (w)

Here is a sample calculation:

S. No. The 7 Gifts Your Priority ‘p’ Weight w=8-p Your Score ‘s’ Sub-totals s*w
1 Physical PV 6 2 5 10
2 Emotional EW 2 6 2 12
3 Spiritual SC 1 7 4 28
4 Time TR 5 3 2   6
5 Finances FA 4 4 1   4
6 Relations RP 3 5 2 10
7 Service CS 7 1 4   4
  Totals (SWQ) 74

Take this quiz to evaluate yourself and arrive at your Total Serene Wellness Quotient. Make sure that you are honest with yourself; revisit this quiz once every 3 months for next check-up of Serene Wellness.

Meaning of SWQ

100 – 140: You have excellent balance and great holistic health at the moment. Re-evaluate every 3 months to ensure great holistic health.

60 – 99: You have great scores in a few areas and have neglected other areas. Restore the balance at the earliest with the help of friends; it is best to find a mentor.

1 – 59: You have reached a desperate happiness-threatening stage. You need help urgently. Try to create the balance you need. Find yourself a good mentor immediately.

A high SWQ ensures balanced improvement in all 7 areas of life for physical, mental/emotional, spiritual, financial, time, relationships and social/vocational. Help yourself, get trained, help others, offer service and be hugely rewarded for your time and efforts.

If you can dream it, you can achieve it. ~Zig Ziglar. You can have everything you want in life if you help enough other people get what they want. ~Zig Ziglar

I. PHYSICAL VITALITY (PV)
(Vibrancy vs. Complacency)

Fact: We cannot buy health. We must earn it through good habits daily: exercise, positive attitude, adequate and timely rest and nutritious food as per your body’s requirements. Our physical health with respect to: E(xercise), A(ttitude) and R(est) or EAR is just a decision away. All you need to do is lend an ear to the tips—if it is to be, it’s up to you and your decision to own physical vitality. Attitude queries are addressed in other areas like emotional, spiritual, time usage and relationships. Exercise, rest and nutrition are the contributors to physical vitality that are addressed in PV. Nutrition may be difficult to score 5 as in today’s society we no longer eat fresh products from a nearby farm or garden. Current farming (use of pesticides, fertilisers) and distances between the producer and consumer rob the produce of most nutrients, over and above which our cooking practices destroy the rest of the phytonutrients.

Questions in this section get scores as follows:  3+ times a week you score 5; twice a week you score 4; thrice a month you score 2; not at all = 1.

 How many times a week:

  1. Do you exercise continuously for 20 minutes or more?
  2. Do you lift weights (for muscle strength) or meditate continuously for 15 minutes or more?
  3. Do you sleep between 10pm and 5am (11pm to 6am is acceptable too) and not wake up at night for more than 10 minutes and nap at noon for not more than half hour?
  4. Do you eat 3 huge bowls a day (per person) of organically grown fruits and vegetables (no pesticides, no fertilisers or chemicals added from plant to table)?
  5. How many times a day do you have a balanced diet which fulfils the World Health Organization’s Recommended Daily Allowance (RDA)?

II. EMOTIONAL-MENTAL WELL-BEING (EW)
(Proactive calm vs. reactive tension)

Fact: Mood swings play a great part in physical health. The mind can make us sick and it can heal and cure us too. We can choose our response to the diverse good and bad events (classified as such by our limited minds) in our lives.

For the first 2 questions in this section you get scores as follows: 15 times a week you score 1; 10 times a week score 2; 3 times a week score 4; not at all = 5. For the last 3 questions in this section you get scores as follows: 3+ times a week you score 5; twice a week you score 4; thrice a month you score 2; not at all = 1.

 How many times a week (for more than 2 minutes):

  1. Do you experience any of the following emotions:
  • (a) Fear: of known people /events, of the unknown, terror, nightmares
  • (b) Sorrow: frustration, depression, dejection, self-pity, grumbling in a monotone
  • (c) Anger: shouting, screaming, shrill tone, screech or shriek, verbal abuse, physical abuse
  1. Do you criticise, condemn or complain about people /events: (a) about yourself to yourself (b) about yourself to others (c) about others to yourself (d) about others

For the last 3 questions in this section you get scores as follows: 3+ times a week you score 5; twice a week you score 4; thrice a month you score 2; not at all = 1.

  1. Do you meditate, walk among nature, smell the flowers or activate any relaxation method for continuously 20 minutes or more?
  2. Do you smile, compliment, praise, appreciate, recognise efforts, reward efforts of
    (a) yourself (b) family (c) others
  3. Do you spend at least 15 minutes in prayer, gratitude, help, hope, faith and belief increasing thoughts, positive affirmations, words and actions?

III. SPIRITUAL CONNECTIVITY (SC)
(Active always vs. ritual)

Fact: To achieve great, good things in large proportions God has to step in to help. Laws of attraction, cause and effect, give to receive, spoken word, unity and submission are facts of life. Many people become successful beyond their imagination because of their ‘living’ faith and belief in a just God.

This section’s scoring is unique for question 1 and 2; for the last 3 questions your score is: 3+ times a week you score 5; twice a week you score 4; thrice a month you score 2; not at all = 1.

  1. For each of the following statements that you answer with ‘yes’ add 1 to your score. If you answer is ‘no’ add zero to your score:
    * Do you know the universal laws or principles of success and principles? (Score+1)* Do you spend the time to find out what these laws and principles are? (Score+1)
    * Do you use them? Have you had 5-10 or more than 10 experiences to prove that the laws work? (Score +2 for 5-10 experiences or +3 for more than 10)
  1. Your concept of the supreme power of God is:
  • (a) cruel punisher, hard taskmaster (score 1)
  • (b) ineffective in modern times: deaf, blind or does not exist (score 2)
  • (c) gentle, loving, forgiving, clement father figure (score 4)
  • (e) just, great benefactor creates all events for our good (score 5)

For last 3 questions your score is: 3+ times a week you score 5; twice a week you score 4; thrice a month you score 2; not at all = 1.

How many times a week:

  1. Were you humble and grateful during happy events; or thoughtful and open to learning during ‘bad’ events? Did you pause (meditation in action) before reacting to any event; or did you wait a moment to connect with the Supreme Being and search for the hidden blessing in a ‘bad’ event?
  2. Did you read positive mental attitude-enhancing books or listen to positive CDs (affirmations, speeches, YouTube videos)? Did you converse or sit in the company of positive people who encourage you, help you reach beyond your comfort zone and follow your dreams? You can count all those occasions with duration of continuously 15 minutes or more.
  3. Did you start your day with 15 minutes or more of prayer, meditation, giving thanks for what you already have and asking guidance for what you plan to do that day? At night did you pray once more for 5 minutes or more, thanking God for His help and guidance throughout the day, for both good and bad events that occurred, for keeping you in good health and for allowing you time for the rest which you are about to take? Did you take the time to ask for a good night’s sleep which heals and refreshes?

IV. TIME RICHNESS (TR)
(Quantity with quality vs. rush with stress)

Fact: We rush through life with no time for our health, no time with parents, children or even with our God-given companion: our spouse. Today we lack time to relax, marvel at God’s creation, visit beautiful places that are hidden in nature etc. Do we have a choice with respect to the time we get up in the morning, the time we sleep, the time we can eat, socialise, attend to family emergencies etc. or are we at the beck and call of career and business responsibilities and pressures?

For the first 2 questions in this section you get scores as follows: 6 times a week you score 1; 4 times a week you score 2; 2 times a week you score 4; not at all = 5. For the last 3 questions in this section, you get scores as follows: 3+ times a week you score 5; twice a week you score 4; thrice a month you score 2; not at all = 1.

  1. How many times a week did you work for more than 8 hours a day at your workplace? How many times a week were you absent from home physically due to outstation travel or mentally-emotionally due to work pressures?
  2. How many times a week did you search for something you had misplaced, for a name you forgot; did you forget a household or work task you had promised to do?

For the below questions your score will be: 3+ times a week you score 5; twice a week you score 4; thrice a month you score 2; not at all = 1

  1. How many times a week did you perform at your peak rate and feel satisfied with the work you had put in? Did you have fun at work? How many times a week did the work you put in in office move you closer to achieving your career goals?
  2. How many times a week did you spend evenings at home with your spouse and children, exclusively with your spouse or a tête-à-tête with your parents? How many times was the gathering joyful for everyone?
  3. How many times in a month did you participate in community get-togethers at places of worship, parties or weddings? Did you spend at least 3 hours that day working for and with the community?

V. FINANCIAL ABUNDANCE (FA)
(Peace of mind vs. budget the essentials)

Fact: Age-old economic thinking and strategies do not create wealth and assets in today’s world. Jobs are no longer permanent. To the company, your salary is an expense and must be kept within bounds. Jobs have a retirement age of 58 years at a time when we feel at our peak with respect to domain expertise and management acumen. Business, on the other hand, has greater risks today with government interventions, competition from giants, uncertain economies and speed of technological obsolescence. Credit card, EMIs and loans are a way of life. Debt produces stress and the need to lie—this causes loss of mental and emotional health and self-respect.

Remember the prosperity rule: say you apportion as 1-1-1-1-6. For example, you receive Rs . 10,000 as take-home salary (i.e. actual cash you get to take home). 1% is Rs. 1,000. So keep this amount aside in 4 different places (later on you can start a bank account for each of the 4 categories: investments, charity, emergency, savings) i.e. a total of Rs. 4,000. Allow just Rs. 6,000 to remain in the bank from which you withdraw your daily and monthly expenses.

The first 3 questions in this section, you get scores as follows: 12 times a year you score 5; 8 times a week you score 4; 3 times a year you score 2; not at all = 1. The last 2 questions in this section, you get scores as follows: 3+ times a month you score 1; once a month you score 2; once in 3 months you score 4; not at all 5.

  1. In the previous financial year, how many months did you apportion your monthly income into the 5-expense categories exactly as per the percentages you planned?
  2. How many months did you invest in yourself towards your career goals (continuing education sessions, books, seminars in your career area)? Did you invest towards your own personal hobbies which have a return of investment planned? Did you attend any financial education sessions?
  3. How many months did you give gifts that your parents needed, your spouse desired or your children needed? Did you spend for evenings out, vacations, days out with family and/or friends? How many month did you contribute to friends, charity and/or community projects?

The last 2 questions in this section, you get scores as follows: 3+ times a month you score 1; once a month you score 2; once in 3 months you score 4; not at all = 5.

  1. How many times a month did you make impulsive purchases costing more than 10% of your take-home income? Did you eat out or vacation / weekend trips for more than 30% of your take-home salary?
  2. How many times in a month did you borrow money from banks or friends or family including parents, spouse, children too? How many times a month did you lend more than 20% of your take-home income to anyone?

VI. RELATIONSHIPS PROSPERITY (RP)
(Unity and love in-depth vs. fast and furious)

Fact: We have no time to sit with our aged parents daily and listen to stories of their youth. We have no time to spend with our growing children to listen to their spontaneous and heartfelt outpourings. Both quality and quantity of time spent together determines the depth of relationship: not mere gifts of money alone. The divorce rate has increased because the husband and wife spend no time (and therefore have no patience) with each other.

Questions in this section get scores as follows: 3+ times a week you score 5; twice a week you score 4; thrice a month you score 2; not at all = 1.

How many times a week:

  1. Did you enquire about how your spouse, children, parents or friends feel—how did their day go, what interesting event occurred around them, did they read some good idea in a book or watch it on a movie?
  2. How many times a week did you personally hand over food supplements or medicine or food items or any item (even if it is just a towel or a napkin) to spouse, children, parents and look into their eyes with a smile, a kind word and love?
  3. How many times a week did you switch off the TV or other electronic gadgets and concentrate for at least 5 minutes a day to smile, thank, and compliment any one of: spouse, children (each child), parents, relatives or friends?
  4. How often did you respond to a distress call from a family member, relative or friend for physical (medical emergency) support, emotional shoulder or financial help?
  5. How many times a week do you pray, or enhance community awareness by spending 15 minutes or more with family, relatives, friends, community?

VII. COMMUNITY SERVICE (CS)
(Hand-ups vs. hand-outs)

Fact: God has given us a lot. We have received a great environment from society to grow and achieve our present-day success in. We must give back to complete the circle of give-receive-give so that we can continue to receive the next level of gifts from the supreme power of God.

Questions in this section get scores as follows: 3+ hours a week you score 5; 2 hours a week you score 4; 3 hours a month you score 2; not at all = 1.

  1. How many hours a week do you spend taking part in community gatherings: prayer in congregation, weekly get-together of neighbours, fund raising for community projects?
  2. How many hours a week do you spend in environment-enhancing activities like cleaning the streets, planting trees, street plays about conserving water/trees etc.?
  3. How many hours a week do you spend with the youth of your community and neighbourhood: street plays on moral values, screen motivational movies, playing with them, conversing with them, counselling them, just being there for them especially in times of trouble?
  4. How many hours a week do you spend to create awareness on health, finances, relationship building, leadership qualities, success traits, closeness to Supreme Being, parenting, bringing up parents, any issue local to your neighbourhood, issues global to all like not polluting the air and preservation and saving of water, importance of reading or listening to stories, maybe just reading a short story etc.?
  5. How many hours a week do you provide your professional services (as lawyer, doctor, healer, plumber, mechanic, electrician, ombudsman / facilitator with required agencies depending on your expertise) to the community at reduced rates? If you don’t have the needed professional skills, how many hours a week did you spend to identify the right people, raise funds to pay the professionals and made the services at reduced rates to your community?

Executive Summary

All your life, be accountable to yourself (and your mentors) for just 3 questions:

  1. Am I reaching my potential and fulfilling the unique reasons for which I was born?
  2. How many more lives are better this year because I have started searching within and reaching out?
  3. Day by day, am I moving closer and closer to God and a life He wants me to live?

The Serene Wellness Quotient (SWQ) quiz can be used at 3 levels to measure the health, wealth, people success and joy available at different environments in which people find themselves: (a) individual, (b) family / groups, and (c) community / village / city.

A life of Serene Wellness is yours so do small tasks regularly. Be joyful, serene and well. Serene Wellness Day to each of you!

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