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WellbeingResearch-grade· Depressive-symptom set (WHO, NHS, NIMH)

Original 12 items, not the PHQ-9 — we do not administer the clinical screener.

Mood Check-In, Free 12-Question Self-Reflection

A short self-reflection on recent mood, energy, and interest. 12 questions, instant summary. This is a self-reflection tool, not a clinical diagnosis.

12 questions1 min
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The basics

What is the Mood Check-In?

The Mood Check-In is a 12-question self-reflection on common low-mood patterns, persistent low energy, loss of interest, changes in sleep or appetite, difficulty concentrating, and feeling worthless or flat.

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It's important to be honest about what this is. Clinicians evaluate low mood using validated, scored questionnaires, like the PHQ-9, together with a full interview, history, and clinical judgment. This check-in is none of that. It can't diagnose depression, it doesn't produce a clinical score, and the result isn't a verdict. Its only job is to help you notice patterns and decide whether to talk to someone qualified.

This is a self-reflection tool, not a clinical diagnosis. If your results resonate, or if you are having thoughts of harming yourself, talk to a licensed professional or a crisis line immediately.

Closely related
What you get

What You'll Discover

A snapshot of your recent mood patterns
Which patterns stand out most for you
Practical next-step ideas if you want to reach out
A clear summary you can bring to a therapist or doctor
How mood may be showing up in your sleep, appetite, and energy
Gentle pointers on reaching out, whether to a professional or someone you trust

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  • No. This is a self-reflection tool, not a clinical diagnosis. Only a licensed professional can evaluate you properly.

  • Please reach out for support immediately. In the UK: Samaritans at 116 123 (free, 24/7). In the US: call or text 988 (Suicide & Crisis Lifeline). In Australia: Lifeline at 13 11 14. In an emergency, call your local emergency services. You are not alone, help is available.

  • Not quite. Sadness after loss or disappointment is a normal human response that usually passes. Longer stretches of low mood that keep interfering with work, relationships, or daily life are worth talking through with a professional.

  • No. The PHQ-9 is a validated clinical screening questionnaire used by professionals as part of a proper evaluation. This check-in is an informal self-reflection. It is not a scored clinical instrument, and you shouldn't substitute it for a conversation with a doctor or therapist.

  • Beyond sadness, ongoing low mood often shows up as loss of interest in things you used to enjoy, low energy, changes in sleep or appetite, trouble concentrating, and a harsh inner voice. It's the persistence and the interference with daily life, more than any single bad day, that tends to matter.

  • Yes. Thyroid issues, certain deficiencies, medication side effects, chronic illness, and sleep problems can all affect mood. This is one reason a real evaluation looks at the whole picture rather than a checklist, and why persistent low mood is worth raising with a doctor, not just self-managing.

  • About 1 minute, 12 questions on how often each pattern has shown up recently. You get an instant summary you can keep or bring to a professional.

  • It can. Low mood doesn't always look like crying or visible sadness, for many people it shows up as numbness, emptiness, irritability, or just going through the motions. If that flatness has stuck around and is dulling your daily life, it's a pattern worth taking seriously and talking through with someone qualified.

Take the Mood Check-In Now

Discover your Mood Check-In profile. 12 questions, 1 min.

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For hiring teams

Keep this one out of the hiring decision

This screener touches health. A screener is not a diagnosis, and questions about health or disability before an offer are restricted in many jurisdictions.

A checklist of how someone has been feeling lately. Interviews already make people feel watched, and this would make that the record.

Defensible instead

Big FiveCognitive aptitudeWork ethics
Are personality tests legal in hiring?Run a structured screen with JobCannon

Explore all results in depth

Already taken the test, or just curious? Read the in-depth guide for any result — strengths, challenges, career matches, famous people, and FAQs. See every result on one page.

Steady, Mood Is In Range
Mood is steady; the basics are working
Mild, Energy Is Dipping, Worth Watching
Energy is dipping. Worth a closer look.
Moderate, Time to Talk to a Professional
Functioning is starting to slip. Support helps.
High, Please Reach Out Today
You are not alone. Help works. Please reach out today.