10 questions. Less than 3 minutes. Get a clear picture of where you sit and exactly what to work on next.
Without this
Guessing why food feels hard, stuck in the same cycle with no map out
After this quiz
A clear score, your pattern identified, and evidence-based next steps
This quiz is built on the research behind Intuitive Eating, rigid vs flexible restraint, eating competence, and weight stigma. The most consistent findings in the food psychology literature. It's a self-reflection tool, not a diagnostic.
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Question 1 of 10
When you eat something "unplanned" like biscuits at work or a spontaneous dessert. What happens next?
A
I move on. One eating moment doesn't define my day.
B
I feel a bit annoyed and try to "balance it out" later.
C
I feel guilty and either restrict later or think "I've blown it".
Question 2 of 10
How do you decide when to eat?
A
Mostly by hunger, fullness, and a routine that supports me.
B
A mix of hunger and "what I'm supposed to do".
C
Mostly by rules: time windows, fasting targets, strict schedules. Even if I'm hungry.
Question 3 of 10
How do you feel about "forbidden" foods like chocolate, bread or chips?
A
I can have them without drama. I trust myself around them.
B
I can have them, but they still feel a bit "dangerous".
C
I avoid them entirely, or feel out of control if they're around.
Question 4 of 10
After you eat, what's your inner dialogue usually like?
A
Neutral. Food is food.
B
Sometimes judgemental, sometimes neutral. Depends on the day.
C
Often critical. Labels like "bad", "cheat", "I ruined it".
Question 5 of 10
How often do you swing between restriction and overeating?
A
Rarely. My eating feels fairly consistent.
B
Sometimes, especially under stress or after a strict phase.
C
Frequently. It feels like a cycle I can't stabilise.
Question 6 of 10
Social situations like dinners, birthdays and holidays usually feel:
A
Enjoyable. I can be present without obsessing over the food.
B
Manageable, but I'm still thinking about the food more than I'd like.
C
Stressful. I plan ahead, avoid certain things, compensate, or feel anxious.
Question 7 of 10
How much mental space does food take up on a typical day?
A
Low. I make decisions and get on with life.
B
Medium. It pops up more often than I'd like.
C
High. It's a constant negotiation running in the background.
Question 8 of 10
When you're stressed, tired, or emotional. How do you relate to food?
A
I notice the feeling and choose support (sometimes food, sometimes not) without guilt.
B
I sometimes use food for comfort and feel mixed about it.
C
Food is my main coping tool, or I clamp down hard to avoid using it.
Question 9 of 10
Can you keep "fun foods" at home without it becoming an issue?
A
Yes. They last. I eat them when I want them and leave them when I don't.
B
Sometimes. Depends on stress levels and how strict I've been.
C
No. I avoid buying them, or eat them quickly and feel guilty.
Question 10 of 10
If your body changed despite eating the same way, you would:
A
Stay fairly steady. My worth and my choices aren't dependent on the scale.
B
Feel unsettled and consider changing something.
C
Panic and immediately tighten rules or start a new plan.
0 / 20
What this means for you
Your next steps
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