Understand the patterns you keep repeating
Explore procrastination, avoidance, compulsive habits, impulsive behaviour and the routines that can be difficult to understand or change.
Choose the question that feels closest to your experience and use a short self-reflection assessment to look more closely at what may be keeping the pattern going.
Repeated behaviour usually has a reason
Habits are not always about willpower. A behaviour may continue because it provides relief, reduces discomfort, creates distraction, avoids uncertainty or has simply become automatic over time.
Procrastination can look like laziness while actually being driven by perfectionism or fear of starting. Avoidance can reduce anxiety in the short term while making the original problem harder to face later.
Our assessments are designed to help you look beyond the behaviour itself and consider the patterns that may be reinforcing it.
Which pattern keeps showing up?
Start with the assessment that best matches something you repeatedly find yourself doing.
Why Do I Procrastinate So Much?
Explore avoidance, perfectionism, overwhelm, low motivation and whether starting feels harder than the task itself.
Am I Avoiding My Problems?
Reflect on distraction, postponement, discomfort and whether short-term relief is creating longer-term difficulties.
Am I Too Impulsive?
Explore acting quickly, difficulty delaying rewards, emotional decisions and whether consequences are often considered afterwards.
Am I Too Attached to My Phone?
Look at automatic checking, distraction, boredom, sleep disruption and whether your phone is difficult to put down.
Why Do I Keep Making the Same Mistakes?
Explore familiar choices, emotional triggers, automatic reactions and why insight does not always lead immediately to change.
Am I Self-Sabotaging?
Reflect on avoidance, negative expectations, fear of failure, fear of success and behaviours that undermine your own goals.
What can keep a habit going?
Immediate relief
A behaviour may reduce discomfort now even when it creates more difficulty later.
Automatic routines
Repeated behaviours can become linked with particular times, places, feelings or triggers without much conscious thought.
Avoidance
Putting something off may temporarily reduce fear, uncertainty, boredom or frustration.
Emotional triggers
Stress, loneliness, frustration and boredom can all make familiar behaviours more tempting.
Asking “why do I do this?” can be more useful than simply telling yourself to stop
Repeated behaviour often serves some function, even when the consequences are frustrating. It may provide comfort, distraction, stimulation, certainty or temporary relief.
Recognising what happens before and after a behaviour can make the pattern easier to understand — and sometimes easier to change.
Habit assessments are not clinical diagnoses
The assessments in this section are designed for general self-reflection. They are not intended to diagnose addiction, obsessive-compulsive disorder, ADHD, impulse-control disorders or other health conditions.
If a behaviour feels uncontrollable, causes significant harm or is seriously affecting your health, relationships, finances or daily life, consider seeking appropriate professional support.
Start with something you keep promising yourself you will do differently
Repeated frustration can be a useful clue that there is more behind a behaviour than simply a lack of discipline.