A quick quiz to help you understand your patterns
Many of us move through life doing too much, caring too much, and holding too much – without even realising it. This quiz will help you get a clearer picture of where you sit on the Overfunctioning–Stuck spectrum and whether your habits are helping or harming your wellbeing.
Instructions:
Read each statement below and give yourself one point for every one that feels true often or most of the time.
Part 1: Signs of overfunctioning
- I feel responsible for how others feel and often try to fix things for them.
- I rarely ask for help – even when I’m overwhelmed.
- I do things for others that they could do for themselves.
- I link my sense of worth to how much I help, do, or achieve.
- I find it hard to rest when things are undone or messy.
- I’m the emotional anchor for others, but I don’t always share my own feelings.
- I struggle to say no and often overcommit.
- I believe things will fall apart if I don’t hold them together.
- I downplay my stress or keep pushing through when I’m unwell or tired.
- I feel guilty when I slow down or prioritise myself.
Total for Overfunctioning: ____
Part 2: Signs of being in the centre (grounded enoughness)
- I feel a general sense of self-worth, even when I’m not achieving or helping.
- I know how to rest and allow myself to take breaks.
- I set healthy boundaries without guilt.
- I feel joy and presence in simple moments.
- I can care for others without losing myself.
- I make decisions from a centred, grounded place.
Total for Centre: ____
Part 3: Signs of feeling stuck
- I often avoid things I know I need to do.
- I feel indecisive and second-guess myself a lot.
- I experience a sense of shame about not doing more.
- I procrastinate even when something matters to me.
- I often feel physically or emotionally fatigued.
- I struggle with low mood or periods of depression.
Total for Stuck: ____
Your Results
Mostly overfunctioning?
You may be caught in the loop of doing, helping and striving in order to feel “enough.” While your competence is a strength, it might be coming at the cost of your own wellbeing. Overfunctioning is more common than most people think – especially for women. The good news? You can learn to shift this pattern without losing your care or commitment.
Mostly in the centre?
Beautiful! You’re cultivating grounded self-worth, setting boundaries and living in a way that feels balanced. That doesn’t mean you’re perfect – just that you’re in touch with your needs and values. Keep nurturing this steady centre.
Mostly stuck?
You might be feeling overwhelmed, uncertain or shut down – and that can feel frustrating or confusing. But it doesn’t mean you’re lazy or unmotivated. Often, this is a nervous system response to burnout or fear of failure. With support, you can begin to build safety and momentum again.
Next steps
Over the coming weeks, I’ll share more on how to shift these patterns with compassion and clarity – starting with “The impact of not feeling good enough”. You’re not alone, and you’re not broken. There is an easier way forward.
