As we all know, one of the most important factors in health is awareness. We need to know what’s going on in our bodies and how food impacts them. We need to know where we are now and where we want to improve.

Through the following self-assessments, you can gauge your relationship with food, become more aware about your health, nutrition and cravings, and identify what you want to improve in your physical, mental and emotional wellbeing.

In each assessment, rate how much you agree with each statement on a scale of 1−10, 10 being that you agree very strongly.

Try to be as honest as you can. You can ask someone who knows you well to rate you too. It’s common to think we’re worse off or better off than we actually are, so honest feedback can be very valuable.

Keep in mind that these assessments are measured against you, not against anyone else. We’re all born with different strengths and weaknesses. Some people are born with faster metabolisms or better memories. So it generally isn’t useful to compare ourselves. Instead, notice the improvements that happen to you when you change your nutrition.

These self-assessments are meant to help you track your progress, so don’t get discouraged or worried if you feel your initial ratings are too low. Just take note and observe how things change with time. Try to self-assess objectively without judging or criticizing yourself, as if you were a scientist observing yourself.

These are meant to stimulate thought and personal reflection and are not tools for diagnosing yourself with a physical or mental condition.

If you’re concerned about your physical or mental health, talk to a health professional.

As you go through the Cravings Master method, retake these assessments once in a while to measure and track your progress and identify areas you want to work on.

At first, some of the following statements may seem strange. But they’ll make sense the more you learn about this method and its unique perceptive toward nutrition.

Your mentality for success

These are mentalities that are important to be successful with nutrition. Think about your mentality and rate each statement on a scale of 1–10, 10 being the strongest.

  • View your mentality for success assessment
    I love and value myself.
    I want to take good care of myself.
    By helping myself, I can better help others.
    I enjoy eating.
    I enjoy nutrition and healthy living.
    How I eat aligns with who I am and what’s important to me.
    Nutrition is an integral part of my life. I think of healthy living instead of dieting. Nutrition isn’t something I do. It’s a part of who I am.
    I’m self-motivated to eat well. I don’t need others to keep me on track.
    I enjoy putting limits on what I eat and the benefits I receive from those limits. I don’t feel I’m missing out on anything.
    I stick to healthy choices naturally. I don’t need to use much discipline or willpower to keep me on track.
    I pay attention to how I respond to food.
    I trust my body and my inner guidance.
    I want to improve, but I don’t criticize or judge myself for where I am now.
    I recognize the effects of my actions, but I don’t criticize or judge myself when I mess up or don’t get the results I want.
    I deal with issues as they arise. I don’t assume the worst or assume I have a serious problem.
    I focus on preventing health problems and fixing the root cause rather than treating the symptoms.
    I genuinely want to achieve my vision for myself and not for the acceptance or approval of others.
    I stay true to what’s good for me. I don’t feel the need to follow the crowd.
    I’m open to different possibilities for becoming healthier and achieving my vision for nutrition.
    I’m with people and in environments that support my success.
    I’m clear about what I want to achieve in health and nutrition.
    I can visualize myself achieving my vision.
    I deserve good things, including health, beauty, success and happiness.

Your nutrition and health

Think about your nutrition and health and rate each statement on a scale of 1–10, 10 being the strongest.

  • View your nutrition and health assessment
    My health is great. I have the energy and ability to do what I want.
    My nutrition helps me have the life I want.
    I follow a healthy diet consistently.
    I know what I need to do to attain the nutrition outcomes I want, such as managing weight.
    I know a great deal about nutrition. I’m well informed in nutrition science.
    I’m sensitive to my body. I know what it’s telling me and how to listen to it.
    I know how food impacts me physically, mentally and emotionally.
    I’ve had experiences that have taught me the benefits and impact of nutrition.
    I know what’s right for me to eat based on my experiences.
    I look to people with more knowledge to find out what is and isn’t healthy for me.

Your food cravings

Think about your food cravings and rate each statement on a scale of 1–10, 10 being the strongest.

  • View your food cravings assessment
    I often have intense, overwhelming cravings.
    I often feel tempted to eat bad foods.
    I often give in to temptation. I don’t have a lot of self-control with food.
    It’s difficult to resist cravings. I feel strongly compelled to follow them.
    I feel out of control around certain foods. I can’t be around these foods without eating them.
    I get eating inertia. I start eating and I can’t stop.
    My cravings are stronger when I’m stressed or emotional.
    I struggle with substance abuse or addiction.
    I crave caffeine, alcohol or other mind-altering substances.
    I have strong cravings for ____________. Specify the types of food.

Your relationship with food

Think about your relationship with food and rate each statement on a scale of 1–10, 10 being the strongest.

  • View your relationship with food assessment
    I love to eat. I greatly appreciate food.  
    I enjoy eating healthy foods and following a healthy lifestyle.
    I’m totally happy with my relationship with food.
    I feel confident and empowered in my eating choices.
    It’s easy for me to control my portions and impulses to eat.
    How I eat is an expression of who I am uniquely, including my personality, interests, values and culture.
    I get a sense of meaning and purpose from eating nutritiously.
    I base my nutritional choices on what other people have told me is healthy.
    If I switched to a healthy diet, I’d lose out on a lot.
    I eat in response to emotions, such as stress, sadness or boredom.
    I eat or diet to gain a sense of control. When I feel out-of-control in my life, I tend to overly control my eating or lose all self-control.
    I tend to eat more than I should.
    I have difficulty regulating my eating behavior and limiting what I eat.
    I have a hard time sticking to a diet. I start off focused and motivated, but I quit soon after.
    I go between extremes of very healthy and very unhealthy eating.
    My relationship with food is dysfunctional and out of my control.
    I feel hopeless and powerless in the area of food and nutrition.
    I think about food constantly or obsessively.
    I feel ashamed when I indulge in bad foods. I judge myself as wrong or stupid.
    I’m certain about how people should and shouldn’t eat. I have strict rules.
    I don’t feel inspired or motivated to eat well. What’s the point?

Your relationship with your body and yourself

Think about your relationship with your body, and with yourself, and rate each statement on a scale of 1–10, 10 being the strongest.

  • View relationship with your body and yourself assessment
    Even though I want to improve myself, I still love myself and my body.  
    I feel connected with and grounded in my body.
    I feel at odds with my body.
    I’m angry or frustrated with my body.
    I can’t trust my body.
    I feel I need to fight against my body to achieve good health.
    I’m very critical toward myself, always trying to correct my thoughts and actions.
    I have to use discipline and willpower to achieve my vision. I need more self-control.
    My vision will require hard work and sacrifice. It won’t be easy. I’ll have to give up a lot.
    If I achieved my nutrition vision, I’d feel worthier and more lovable.
    I tend toward self-harm when I feel overwhelmed emotionally.
    I want to achieve my vision, but I’m conflicted. I worry about possible downsides.

Your mental wellbeing

Think about your brain function and mental performance and rate each statement on a scale of 1–10, 10 being the strongest. This self-assessment isn’t meant for self-diagnosis. See a mental health professional if any of your responses raise concern.

  • View mental wellbeing assessment
    I get brain fog. I don’t feel mentally sharp.
    I tend to make absent-minded mistakes.
    I tend to make mental errors.
    I’m accident-prone, such as dropping or hitting things by accident.
    I tend to be flaky or spacey.
    I don’t have good self-regulation. It’s hard to control myself.
    I tend to make impulsive decisions that I regret later.
    I tend to lose sight of what’s most important, such as my long-term goals.
    I often lose my train of thought or forget what I said.
    It’s difficult to remember or memorize.
    It’s difficult to recall facts and information, such as names, trivia or instructions.
    I’m often unable to focus to complete tasks and activities.
    I tend to misplace or lose things.
    It takes me a long time to learn new skills and concepts.
    It’s difficult to follow a movie or book.
    I’m not good at doing math in my head.
    I often don’t pick up on jokes.
    I mix things up in my head, such as the jumble that occurs with dyslexia.
    I tend to hear, see or read things incorrectly.
    I often don’t understand things. I tend to get confused.
    I tend to miss important details.
    I’m not good at articulating myself.
    Writing is difficult for me and requires a great deal of mental effort.
    Organization and planning are difficult for me.
    Navigation and spatial orientation are difficult for me.
    I have a diagnosed mental disorder, disability or disease that impacts me greatly.

Your emotional wellbeing

Think about your typical emotional state and rate each statement on a scale of 1–10, 10 being the strongest. This self-assessment isn’t meant for self-diagnosis. See a mental health professional if any of your responses raise concern.

  • View emotional wellbeing assessment
    I feel held back by feelings of inferiority and self-consciousness.  
    I have low self-esteem and self-worth. I’m very sensitive to criticism.  
    I feel emotionally weak or drained.
    I feel as though I can’t handle challenges and am constantly overwhelmed.
    I have anxiety. I tend to worry and get nervous a lot.
    I tend to dissociate.
    I get panic attacks, sometimes for no apparent reason.
    I get so anxious I can’t think straight.
    I get irritated easily, especially when things don’t go my way.
    I tend to get oppositional or defensive.
    I tend to get very frustrated or angry.
    I have outbursts of emotion, as with a short temper or crying spells.
    I have frequent mood changes or severe mood swings.
    I often feel stuck, as if I’m going nowhere.
    It’s difficult to move on and let go. I tend to hold grudges. I can be very rigid in my opinions, beliefs and points-of-view.
    I get strong emotional attachments to people, objects or activities.
    I always feel I need to be in control. I often feel out of control.
    I’m critical of myself and others. I always feel I need to get things right.
    I have obsessive thoughts or strong urges to follow a particular behavior.
    I tend to have a singular negative thought that repeats in my head, along with a repetitive movement such as pacing, skin picking or head bobbing.
    I often feel a sense of depression or hopelessness.
    I often feel guilty, embarrassed or ashamed of myself.
    I have a diagnosed emotional or mood disorder that impacts me greatly.

Your physical wellbeing

Think about your typical physical state and rate each statement on a scale of 1–10, 10 being the strongest. This self-assessment isn’t meant for self-diagnosis. See your doctor or other medical professional if any of your responses raise concern.

  • View physical wellbeing assessment
    My digestion is weak. I tend to have bloating, constipation or loose bowels, gas, belching, acid reflux, stomach cramps or nausea. I feel tired or heavy after eating.  
    I have food allergies or sensitivities.  
    I feel “crappy.” I lack vitality.
    I don’t have much energy. I often feel physically weak, fatigued or lethargic.
    I have energy crashes throughout the day.
    I feel heavy or sluggish.
    I’m physically tense. I feel stiff and inflexible.
    I have aches and pains, such as joint pain, muscle pain or headaches.
    I have difficulty waking up.
    I have difficulty sleeping and resting.
    I’m overweight or underweight.
    I have difficulty losing, gaining or maintaining my  weight.
    I have poor muscle tone.
    I have skin problems, such as acne or rashes.
    I’m aging prematurely with wrinkles or graying hair.
    I have a dull, washed-out complexion with dark circles under my eyes.
    My cuts and bruises don’t heal quickly. I bruise easily.
    My hair and nails are brittle.
    I have tooth or gum decay.
    I have strong PMS or other hormonal imbalances.
    I get lightheaded or dizzy.
    I get very hot or cold.
    I have poor circulation or a weak pulse.
    I have congestion or post-nasal drip.
    I have a diagnosed physical disorder, disability or disease that impacts me greatly.