Step 1 of 60%Email Header<p>Thank you for taking the time to complete the quiz. I appreciate your willingness to explore these areas of your life. This information demonstrates to me what you care about and the future you are committed to.</p><p>Your individual report is compiled in the PDF attached.</p>Email Footer<p>Please let me know if you would like to talk further.</p><p>Warmly,</p><p>Christy</p><p>Christy Stuber Coaching</p><p>www.christystuber.com</p>SleepHow well do you sleep?I have a hard time sticking to a consistent sleep schedule.I'm lucky if I get 5-7 hours of sleep a night.I occasionally sleep 7-9 hours per night.I regularly sleep 7-9 hours per night.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12?NutritionHow do you describe your eating habits?I eat whatever is quick and easy.I try to pay attention to what my meals are made up of.I occasionally eat meals that are made up of whole non-processed foods.I regularly eat meals that are made up of whole non-processed foods.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12?ExerciseHow often are you exercising?I have a hard time getting moving.I wish I was able to be more active.I strive for 150 minutes of moderate intensity activity per week but occasionally don't achieve it.I get at least 150 minutes of moderate intensity activity per week.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12?MindfulnessHow often do you practice mindfulness.I don't know what mindfulness means.I want to develop a mindfulness practice but I don't know where to start.I occasionally practice mindfulness.I have a regular mindfulness practice.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12?Fun How often are you doing new things?Every day feels the same.I want to try new things but am having a hard time coming up with ideas.I occasionally try new activities.I'm regularly trying new activities that bring novelty and joy to my life.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12?Final StepOne final step before we send you your results, which will enable you to understand where you are and where you want to be.Name* First Name Email* Email Consent* Yes, I give consent to securely store my details, email me my report along with future relevant tips supporting my score. Note: We will never share your details with any third party. View our Privacy Policy.Identify the most important numberTopic 1 GapTopic 2 GapTopic 3 GapTopic 4 GapTopic 5 GapTopic 1 Yes Most ImportantTopic 2 Yes Most ImportantTopic 3 Yes Most ImportantTopic 4 Yes Most ImportantTopic 5 Yes Most ImportantFeedback if Column 1Feedback if Column 2Feedback if Column 3Feedback if Column 4Q1 or Topic 1 Biggest Gap Feedback<p><strong>Sleep</strong></p><p>Sleep is necessary for reducing stress and building healthy habits. During sleep our brain waves go into a state where cerebrospinal fluid gets pumped up into the brain and cleans out the junk we don't need. Which makes way to us to create new neural connections. And these new neural connections are the key to making behavior changes in our life.</p><p>Adults needs to get 7-9 hours of sleep to maintain brain health. In addition, we we get enough sleep we increase our ability to make thoughtful decisions and we increase our ability to control our impulses.</p><p>Here are my 3 favorite ways to generate better sleep:</p><ol><li>Try to go to sleep at the same time every night.</li><li>Avoid bright screens within 1-2 hours of bedtime.</li><li>Practice deep breathing exercises to calm your mind.</li></ol>Q2 or Topic 2 Biggest Gap Feedback<p><strong>Nutrition</strong></p><p>The brain occupies 2% of the entire body but uses 20% of what we ingest. You want to eat more Omega-3s and vitamins to create new neural pathways.</p><ol><li>Choose whole foods instead of processed.</li><li>Reduce or eliminate sugary drinks.</li><li>Limit foods that cause inflammation such as artificial sweeteners, alcohol, high-fructose corn syrup and vegetable oils.</li></ol>Q3 or Topic 3 Biggest Gap Feedback<p><strong>Exercise</strong></p><p>You want to average 30 minutes of moderate exercise a week to maintain brain health. Exercise improves blood flow and increases oxygen levels, which increase neuron growth. Here are some ways to addd activity in your day:</p><ol><li>Always take the stairs or park your car a little farther away from the entrance of where you are going.</li><li>Walk and talk - take your next conference call while walking around the neighborhood.</li><li>Stand up during your next video call.</li></ol>Q4 or Topic 4 Biggest Gap Feedback<p><strong>Mindfulness</strong></p><p>Mindfulness is the most effective solution to stress. It aids you in disengaging from distracting thoughts and sensations, it invokes the relaxation response, it creates homeostasis in the body and helps the brain create new neural connections. And these new neural connections are the key to making behavior changes in our life.</p><p>Mindfulness doesn't have to mean sitting on a cushion in a dark room for hours. According to a study by a team of researchers from Harvard, 10-15 minutes a day is sufficient for a mindfulness practice, the key is consistency. And any close paying of attention can be considered mindfulness. My partner makes coffee every morning in a very routine and methodical way and this is his mindfulness practice.</p><p>Here are my 3 favorite ways to become more mindful in your day:</p><ol><li>Sign up for a meditation challenge (I use the 10% Happier app).</li><li>Take notice of flowers, leaves and home decorations on walks.</li><li>Take three deep breaths when transitioning from one activity to another.</li></ol><p> </p>Q5 or Topic 5 Biggest Gap Feedback<p><strong>Fun </strong></p><p>New experiences stimulate neuronal connections and increase levels of dopamine. Here are some little change to make each day more exciting:</p><ol><li>Wear something bolder than normal. Â See what the reaction is from you friends and family.</li><li>Take pictures during your daily walk of things that bring you joy.</li><li>Change your workspace - bring new pictures and candles or rearrange the furniture.</li></ol>Call to Action for EveryoneCall to Action For Column 1<p>I can see you are struggling and would love to see how I can help you improve.</p><p>Let's chat about your score, and see how I can help you improve.</p><p>Schedule an obligation-free discovery call via this <a href="https://calendly.com/christystubercoaching/30min">link</a>.</p><p>Or email me at christy@christystuber or call <a href="tel:412-398-1794">412-398-1794</a>.</p><p> </p>Call to Action For Column 2<p>I can see you might be frustrated with some of the outcomes and would love to see how I can help you improve.</p><p>Let's chat about your score, and see how we can help you improve.</p><p>Schedule an obligation-free discovery call via this <a href="https://calendly.com/christystubercoaching/30min">link</a>.</p><p>Or email me at christy@christystuber or call <a href="tel:412-398-1794">412-398-1794</a>.</p><p> </p><p> </p>Call to Action For Column 3<p>I can see you are doing OK in most areas but I would love to see how I can help you reach your maximum potential.</p><p>Let's chat about your score and what this can look like.</p><p>Schedule an obligation-free discovery call via this <a href="https://calendly.com/christystubercoaching/30min">link</a>.</p><p>Or email me at christy@christystuber or call <a href="tel:412-398-1794">412-398-1794</a>.</p><p> </p><p> </p>Call to Action For Column 4<p>I can see you are successful in most areas but I would love to see how I can help you even further and ensure you stay on track.</p><p>Let's chat about your score and what this can look like.</p><p>Schedule an obligation-free discovery call via this <a href="https://calendly.com/christystubercoaching/30min">link</a>.</p><p>Or email me at christy@christystuber or call <a href="tel:412-398-1794">412-398-1794</a>.</p><p> </p><p> </p>Q1 or Topic 1 Biggest Gap Call to ActionQ2 or Topic 2 Biggest Gap Call to ActionQ3 or Topic 3 Biggest Gap Call to ActionQ4 or Topic 4 Biggest Gap Call to ActionQ5 or Topic 5 Biggest Gap Call to ActionFeedback IF 1Feedback IF 2Feedback IF 3Feedback IF 4Topic/Question 1 results text 1-3<p>Take a moment during the day to notice aspects of your life that you are thankful for.</p><p>Compassion - helping others less fortunate or in need.</p><p>Petting a dog or a cat.</p><p>Emotional contagion (http://www.oprah.com/relationships/emotional-contagion-why-emotions-are-contagious)</p><p>Take step back (http://www.oprah.com/spirit/how-to-stop-crying-controlling-your-emotions)</p><p>Read good news (Good News Network) or tanksgoodnews on Instagram</p><p>Brene Brown podcast (March)</p><p> </p>Topic/Question 1 results text 4-6<p>Take a moment during the day to notice aspects of your life that you are thankful for.</p>Topic/Question 1 results text 7-9<p>Take a moment during the day today to notice aspects of your life that you are thankful for. Consider starting a daily gratitude log.</p>Topic/Question 1 results text 10-12<p>Remember to note what you feel grateful for. Consider starting a daily gratitude log.</p>Topic/Question 2 results text 1-3<p>Vision</p><p>Strengths (<a href="http://christystuber.pro.viasurvey.org/">http://ChristyStuber.pro.viasurvey.org</a>)</p><p>Playfulness</p><p>Next Big Idea podcast</p>Topic/Question 2 results text 4-6Topic/Question 2 results text 7-9Topic/Question 2 results text 10-12Topic/Question 3 results text 1-3<p>Vision</p><p>Mindfulness</p><p>Values</p><p>Strengths (<a href="http://christystuber.pro.viasurvey.org/">http://ChristyStuber.pro.viasurvey.org</a>)</p><p>Worklife with Adam Grant podcast</p>Topic/Question 3 results text 4-6Topic/Question 3 results text 7-9Topic/Question 3 results text 10-12Topic/Question 4 results text 1-3<p>Take a few moments when getting up in the morning or going to bed to take 3 deep intentional breaths. Note how that makes you feel.</p><p>Naure</p><p>Sleep</p><p>Playfulness</p><p>Being Well with Rick Hanson podcast</p>Topic/Question 4 results text 4-6<p>Notice times during the day when your breathing has become shallow. Take 3 deep intentional breaths. Note any difference you feel in your body.</p>Topic/Question 4 results text 7-9<p>Note times where you feel discomfort or unease. In those moments, try taking 3 deep intentional breaths. Note any difference you feel in your body.</p>Topic/Question 4 results text 10-12<p>During any times of discomfort or unease, remember to pause and take 3 deep intentional breaths.</p>Topic/Question 5 results text 1-3<p>Vision</p><p><strong>1. Try some blank verse.</strong> <br /><br />Complete the sentences: <br /><br /><strong>Every day I get up and think ____. I really wish I could stop ____, because then I would have time to ____. And I really should ____ more often—it always makes me feel better. I don’t know why I keep ____ —the world wouldn’t end if I stopped for just a week. I’m going to try it one time.</strong> <br /><br /><strong>2. Make a don’t-do list.</strong> <br /><br />Let something go once a day—or once a week. <br /><br />Read more: <a href="http://www.oprah.com/inspiration/how-to-find-your-sense-of-purpose-again_1#ixzz6E9eXHrSB">http://www.oprah.com/inspiration/how-to-find-your-sense-of-purpose-again_1#ixzz6E9eXHrSB</a></p><p><strong>• Get up and take a walk. </strong><br />A Stanford study found that people who walk for just five to 16 minutes are significantly more creative than those who stay deskbound. Exercise boosts blood flow to the brain and increases the size of the hippocampus, a part of the brain critical for learning and forming new memories. <br /><br />Read more: <a href="http://www.oprah.com/inspiration/how-to-find-your-sense-of-purpose-again_1#ixzz6E9echuVj">http://www.oprah.com/inspiration/how-to-find-your-sense-of-purpose-again_1#ixzz6E9echuVj</a></p><p>Values</p><p>Strengths <a href="http://christystuber.pro.viasurvey.org/">http://ChristyStuber.pro.viasurvey.org</a></p><p>Oprah Super Soul Sunday Podcast</p>Topic/Question 5 results text 4-6Topic/Question 5 results text 7-9Topic/Question 5 results text 10-12Total of current:Total of desired:Simplified Current TotalSimplified Desired TotalTopic 1 Total for CurrentTopic 2 Total for CurrentTopic 3 Total for CurrentTopic 4 Total for CurrentTopic 5 Total for CurrentTopic 1 Total for DesiredTopic 2 Total for DesiredTopic 3 Total for DesiredTopic 4 Total for DesiredTopic 5 Total for DesiredPhoneThis field is for validation purposes and should be left unchanged. 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