HABITS QUIZ • IET SELF-GUIDED TOOL
What do your everyday habits reveal about the patterns shaping your life?
The Habits Quiz is a self-guided reflective tool built on Integrative Essence Therapy (IET). It helps you look beyond what you do and begin exploring what your repeated behaviours may be doing for you.
Some habits regulate us. Some stimulate us. Some create connection, control, comfort or escape.
Rather than dividing habits into simply “good” or “bad”, the Habits Quiz helps you recognise recurring patterns and consider whether they still support the way you want to live.
Online • Self-Guided • Persoalised profile
BEYOND THE BEHAVIOUR
Why do I keep repeating a habit even when I know it may not help?
Because habits are not always just routines.
Many everyday behaviours become automatic because, at some point, they reliably gave us something we needed.
We may work when we feel uncertain. Exercise when we need control. Scroll when we want distraction. Eat when we need comfort. Seek connection when we feel alone. Pursue risk when we need stimulation.
The behaviour may be very different.
The psychological function underneath it may be surprisingly similar.
This is why simply trying to stop a habit does not always work. Before changing the behaviour, it can be useful to understand what role it has learned to play.
The Habits Quiz gives you a structured place to begin.
BUILT ON INTEGRATIVE ESSENCE THERAPY
How does the Habits Quiz connect to the IET Framework?
Integrative Essence Therapy explores the relationship between your underlying nature, the patterns you develop through life, and how closely the life you live continues to fit who you are.
IET organises this exploration around three foundations.
ESSENCE
What feels naturally important to you?
In IET, Essence refers to the underlying needs, dispositions, values and ways of engaging with life that appear most naturally congruent with you.
Your habits do not define your Essence, but they may offer clues about needs you are repeatedly trying to meet.
SCRIPTS​
What have you learned to do automatically?
Scripts are beliefs, expectations and behavioural patterns that develop through family, culture, relationships and experience.
Some remain useful. Others may continue automatically long after the circumstances that created them have changed.
A recurring habit can sometimes be one visible expression of a wider Script.
ALIGNMENT​
Does the pattern still serve you?
Alignment means examining whether the way you live continues to fit your underlying needs, values and sense of self.
The question is therefore not simply: “Is this a good habit or a bad habit?”
It is: “Is this pattern helping me live in a way that feels right for me now?”
RECOGNISING THE PATTERN
What kinds of habits does the Habits Quiz explore?
People regulate themselves in very different ways.
For one person, relief comes through exercise. For another, work. For someone else, food, social contact, shopping, gaming, sexuality, financial risk or endless digital stimulation.
The Habits Quiz explores 11 recurring behavioural profiles.
They are not diagnoses or fixed personality types. They are simply different patterns through which people may seek stimulation, reward, relief, connection, control or escape.
1
THE ACHIEVER
2
THE
ATHLETE
3
THE CHALLENGER
4
THE COLLECTOR
5
THE CONNECTOR
6
THE EXPLORER
7
THE
GAMER
8
THE INVESTOR
9
THE
MINGLER
10
THE
PLEASER
11
THE
TASTER
THE ACHIEVER
Work and achievement can create meaning, structure and genuine satisfaction.
For some people, productivity also becomes the safest response to uncertainty, self-doubt or difficult emotion: keep moving, keep producing, keep achieving.
YOUR RESULTS
What do I receive after completing the Habits Quiz?
The Habits Quiz is free to complete.
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Once you finish, you will receive a free personalised report identifying your primary Habits Profile, with an overview of the pattern, general guidance and one practical step you can begin exploring.
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If you want to understand the pattern in greater depth, you can choose to upgrade to the Full Habits Report for $22.
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There is no requirement to upgrade. The free report is yours to keep.
FREE HABITS REPORT
INCLUDED WITH THE QUIZ
FREE
A useful starting point for recognising the behavioural pattern most strongly reflected in your responses.
YOUR PRIMARY HABIT
See the Habits Profile most strongly reflected in your responses.
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GENERAL GUIDANCE
Begin considering the role this pattern may play in your everyday life.
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ONE PRACTICAL NEXT STEP
Receive one action you can begin exploring.
No payment. No credit card.
FULL HABITS REPORT
ONE-TIME UPGRADE
$22
Go deeper into your strongest patterns, how they may interact and where greater flexibility could be useful.
YOUR THREE STRONGEST HABITS
Your primary profile plus the next two patterns most strongly reflected in your responses.
YOUR PRIMARY SUBTYPE
Explore the particular way your main Habit sProfile tends to show up for you.
THE SHADOW SIDE
See where an otherwise useful pattern may become rigid or less helpful.
WAYS FORWARD
Receive guidance tailored to your primary Habits Profile.
HABIT INTERACTION
Explore how your primary pattern may reinforce or trigger other habits.
SIX PERSONAL NEXT STEPS
Turn greater awareness into specific areas for reflection and action.
Available after completing the free quiz.
FROM REACTION TO CURIOSITY
How does the Habits Quiz work?
01 • NOTICE
​Answer questions about a range of everyday behaviours and how they feature in your life.
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02 · RECOGNISE
Your responses are organised into a Habits Profile to help make recurring behavioural tendencies easier to see.
03 · EXPLORE
Use the result to become curious about function: What does this behaviour give me?
When do I to turn to it? Does it still support me?
WHAT THE RESULT IS FOR
What can greater awareness help me explore?
Move from judging a behaviour to understanding it.
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Understand the function your habits may be serving.
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Identify triggers, blind spots and emotional patterns.
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Gain language for patterns that may previously have felt automatic.
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Create more choices about what happens next.
FROM REACTION TO CURIOSITY
Frequently asked questions about the Habits Quiz
What is the Habits Quiz?
The Habits Quiz is a self-guided reflective tool based on Integrative Essence Therapy. It explores recurring everyday behaviours and organises your responses into a Habits Profile designed to support greater self-awareness.
Is the Habits Quiz free?
Yes. The Habits Quiz is free to complete and includes a personalised report identifying your primary Habits Profile, general guidance and one practical next step.
After receiving your free report, you can optionally upgrade to the Full Habits Report for $22. The Full Report explores your three strongest Habits Profiles, your primary subtype, the potential shadow side of the pattern, interactions between habits, tailored guidance and six personalised next steps.
Upgrading is entirely optional.
Is the Habits Quiz a psychological or diagnostic assessment?
No.
The Habits Quiz is not a diagnostic instrument and does not diagnose addiction, compulsive behaviour or any mental health condition. It is designed for reflection and psychoeducation.
If a behaviour is causing significant distress, loss of control, harm or impairment in everyday life, consider seeking professional clinical support.
How is the Habits Quiz related to Integrative Essence Therapy?
IET explores Essence, Scripts and Alignment.
Scripts include learned beliefs, expectations and behavioural patterns that may develop through life experience. The Habits Quiz uses repeated everyday behaviour as one accessible starting point for noticing patterns that may otherwise operate automatically.
Does the quiz divide habits into healthy and unhealthy habits?
No.
The same behaviour can serve very different functions for different people.
Exercise, work, socialising, food, investing or digital media may be healthy and enjoyable parts of life. The Habits Quiz is interested in the relationship you have with the behaviour, the function it serves and whether it remains flexible and aligned with your life.
What should I do with my Habits Profile?
There is no prescribed action.
You may simply reflect on the result, explore the IET Framework, use one of our self-guided resources, undertake a more structured review, or discuss the pattern with a clinician.
The purpose is to create greater awareness and choice, not to tell you what you should do.
Can I recognise myself in more than one profile?
Yes. Human behaviour rarely fits neatly into a single category.
The profiles provide language for different patterns rather than fixed identities. You may recognise elements of several profiles, and the behaviours you rely on may also change across different periods of your life.