The Temperance ToolboxBefore you begin
This is an educational self-reflection tool. It does not diagnose anything and it does not replace therapy, medical care, or crisis support. It gives you a structured way to think about where you are right now.
There is no passing score. Every area here is something you can keep building, from any starting point.
If you're in crisis right now
If you are thinking about suicide, thinking about harming yourself or someone else, or you do not feel safe, get support now: call or text 988 (Suicide & Crisis Lifeline, US), text HOME to 741741 (Crisis Text Line), or call 911 or your local emergency number.
Talk to a person rather than working through this assessment. See Crisis Resources.
How it works
- 50 short statements across 10 areas of personal growth
- Rate each one from 1 (rarely true of me) to 5 (consistently true of me), or mark "not sure"
- You don't have to answer everything to get a useful result
- Your answers stay in your own browser. Nothing is sent anywhere or shared publicly
What your answers show
These numbers describe how things look to you today. Circumstances, mood, and how a question landed all shape them. Read the areas below, then pick one to work on.
Overall Reflection
What stands out
Areas that look like strengths right now
Areas you may want to develop
A few things to consider
One area, one small step
Pick a single area to work on for now. You can come back and build a plan for another one later.
Keep it specific and observable. "Practice pausing three times this week" beats "be more patient."
A few questions worth sitting with
These are optional. Answer whichever ones feel useful today.
Previous assessments
Everything here is stored only in this browser. Nothing is sent to a server or shared publicly.
Manage saved data
Deleting is permanent and cannot be undone.