2-Minute Gut Check Quiz

Ever walk away from a conversation and think, “Why did I say that?” or replay a tiny comment for hours? You're not alone.

Take this 2-minute gut check to see how often you're reacting on autopilot—and where you might want a little more calm.

When someone gives you vague or sudden feedback at work, you usually...

A. Freeze, apologize, and stress about what you did wrong.

B. Feel uncomfortable, but wait to process it later.

C. Ask a clarifying question or take time to respond thoughtfully.

A friend texts “we need to talk.” You...

A. Spiral immediately and assume something’s wrong.

B. Feel a little uneasy but wait to see what they say.

C. Remind yourself not to jump to conclusions and stay grounded.

3. After a disagreement, you tend to...

A. Replay the whole thing in your head for hours or days.

B. Vent to someone or journal it out, then move on.

C. Reflect on your reaction and the situation with some clarity.

4. When plans change unexpectedly, you...

A. Feel thrown off and annoyed or even a little panicky.

B. Feel frustrated, but regroup pretty quickly.

C. Adjust, reset your expectations, and move on.

5. If someone’s tone feels off, you...

A. Assume they’re mad at you and try to fix it.

B. Worry for a bit but eventually brush it off.

C. Check in with yourself before deciding how to respond.

6. When you're overwhelmed, you usually...

A. Snap, shut down, or avoid everyone.

B. Take a breather, but still feel reactive inside.

C. Use tools or routines to steady yourself and respond better.

🔥 Mostly A’s: Gut Level Reactive

Your nervous system is in high alert mode more than you’d like—and it’s exhausting. You often react from emotion before your brain catches up, which might leave you overthinking, apologizing, or pulling back.

The good news? You can shift this.

Start with The Emotional Reset Toolkit or try From Reacting to Responding: A 5-Day Emotional Reset to build in some everyday calm.

🌿 Mostly B’s: Sometimes Centered

You’re aware of your reactions—and trying to respond more intentionally—but stress still gets the best of you sometimes. You’re in that in-between space where self-awareness is growing, but your tools might need sharpening.

Try this next: 3 Quick Questions to Ask Yourself Before You React or Top Emotional Regulation Tools (That Actually Work).

🌊 Mostly C’s: Intentionally Steady

You’ve done the work (or started it), and it shows. You don’t avoid emotion—you respond to it. You’re able to pause, check in with yourself, and act with more calm than chaos, even when life throws curveballs.

Want to keep building? Use The Emotional Reset Toolkit to strengthen your daily routine or share this quiz with someone who needs it.