How to Use the Rate Your 8 Self-Care Assessment Tool

5. cognitive self-care self-care planning Jun 21, 2017
example of how to use the rate your 8 self-care assessment tool

In this article, you’ll learn how to use the LivingUpp Rate Your 8 self-care assessment tool, so you can identify and prioritize your needs quickly. This simple tool will help you invest your time and energy more effectively and efficiently. 

*LivingUpp is a participant in affiliate programs, which means we may earn a small commission from qualifying purchases on links to Amazon and other sites at no additional cost to you.

The 8 Dimensions of Self-Care framework serves as a compass to help you care for your well-being more holistically. Most of us do really well in one or two areas of our lives, but not so well in others. When you neglect pieces of your life over long periods of time, it can result in poor health, damaged relationships, and even a loss of your sense of self. 

What is Self-Care?

Self-care is a preventive health strategy involving actions and behaviors that improve, restore, or maintain good health.

Here's how the Rate Your 8 Assessment works:

How to Rate Your 8

On a scale of 1 to 10 (with 10 being the highest), rate how well your current habits and behaviors support each of the 8 dimensions.

For example, if you exercise and eat well most of the time, you'd probably rate the Systemic dimension higher. And if you struggle with managing money, you'd likely rate the Financial dimension lower.

Don't overthink it; trust your gut.

Here's a quick video overview on how to use the Rate Your 8 self-care assessment tool:

As you move through each dimension, ask this simple question: How well am I supporting myself in this area of my life? 

Consider how your daily habits, choices, and behaviors are impacting each dimension. 

  • Systemic: How you eat, move and rest
  • Emotive: How you express yourself
  • Luminescent: How you illuminate your inner truth
  • Financial: How you allocate your resources
  • Cognitive: How you think
  • Aptitudinal: How you contribute to the world
  • Relational: How you connect with others
  • Environmental: How you harmonize with nature

The Rate Your 8 self-care assessment should take you less than a minute to complete.

When to Rate Your 8

Rating my 8 has become part of my morning self-care practice. Each morning, I spend about 20 seconds zoning in on which areas of my life need the most support. Using the weekly pages of The Lifestyle Design Planner*, it's easy to integrate the self-assessment tool into your daily routine.

The planner also makes it easy to look back at your ratings over time. This helps you identify patterns of habits and behaviors, so you can make adjustments earlier. 

How to Interpret the Results

If you have perfectionist tendencies, please know that you will probably never be a "10" in every category. In fact, you may not even be a 10 in any category. But thankfully that isn't the objective.

The numbers simply offer you insights about how well you're supporting your well-being, and allow you to monitor trends over time.

How to Use the Results 

Once you've given yourself a rating in each of the 8 dimensions, the next step is to put that information to use. There are endless possibilities for how you could use the results of your findings. Here are just a few of them: 

1. Observe. Once you begin rating your 8 on a regular basis, you'll likely start to see some patterns emerge. This is a great opportunity to get really curious about what you're seeing. For example, does your mood decline on certain days each month? Perhaps when a recurring deadline looms or when you're in the company of certain people? This is all important information because it shows you where you might need to weave in more self-care. 

2. Prioritize. As you consider where to take action, prioritize the areas you've rated the lowest. Chances are those areas that have been on your mind for a while, or perhaps have been shifted to the bottom of your to-do list. Identify which areas need attention first and go from there. 

2. Act. Choose specific self-care strategies that support your priorities. For example, if you've rated your cognitive dimension low, download a new meditation or schedule a 10-minute afternoon walk to boost your mood. If you only have 5 minutes each day to devote to self-care, this helps you be more strategic about how you address your needs. 

3. Release. Sometimes the best self-care strategies involve removing or releasing something from your life rather than adding to it. Look for ways to simplify your life and remove anything that no longer supports your goals or priorities. For example, you might consider removing something from your schedule, like cancelling an appointment or declining an invitation. Knowing your energy capacity is the key to setting healthy boundaries. Have realistic expectations of yourself, and don't forget to give yourself some grace along the way.  

Using the Rate Your 8 Self-Care Assessment Tool

As you begin to integrate the Rate Your 8 self-care assessment tool into your daily life, you'll become more effective at leveraging your resources more efficiently and effectively.

How has the Rate Your 8 tool shifted your self-care practice? Share in the comments below.

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Information on this website should not be interpreted as providing or replacing medical advice, diagnosis, or treatment. All content is intended for adults over the age of 18. 

*LivingUpp is a participant in affiliate programs, which means we may earn a small commission from qualifying purchases on links to Amazon and other sites at no additional cost to you.