The Chronotype Test

For each question, select the single, most appropriate answer. Add up the values for your choices.

1. If you were entirely free to plan your evening and had no commitments the next day, at what time would you choose to go to bed?
2000hrs – 2100hrs 5
2100hrs – 2215hrs 4
2215hrs – 0030hrs 3
0030hrs – 0145hrs 2
0145hrs – 0300hrs 1

2.You have to do 2 hours of physically hard work. If you were entirely free to plan your day, in which of the following periods would you choose to do the work?
0800hrs – 1000hrs 4
1100hrs – 1300hrs 3
1500hrs – 1700hrs 2
1900hrs – 2100hrs 1

3. You have gone to bed several hours later than normal, but there is no need to get up at a particular time the next morning. Which of the following is most likely?
Will wake up at the usual time and not fall asleep again 4
Will wake up at the usual time and doze thereafter          3
Will wake up at the usual time but will fall asleep again 2
Will not wake up until later than usual                                  1

4. You have to sit a 2-hour test that will be mentally exhausting. If you were entirely free to choose, in which period would you choose to sit the test?
0800hrs – 1000hrs 4
1100hrs – 1300hrs  3
1500hrs – 1700hrs 2
1900hrs – 2100hrs 1

5. If you had no commitments the next day and were entirely free to plan your own day, what time would you get up?
0500hrs – 0630hrs 5
0630hrs – 0745hrs 4
0745hrs – 0945hrs 3
0945hrs – 1100hrs  2
1100hrs – 1200hrs  1

6. You are going to do a workout in the gym. It will run from 10pm to 11pm. Based only on how you normally feel in the evening, how do you think you would perform?
Very well               1
Reasonably well 2
Poorly                    3
Very poorly        4

7. Do you think of yourself as a morning type or an evening type of person?
Definitely morning                    6
More morning than evening 4
More evening than morning 2
Definitely evening                     0

Chronotype Scale

6-10    strong evening chronotype
11-15  moderate evening chronotype
16-22 between evening and morning types
23-27 moderate morning chronotype
28-32 strong morning chronotype

Circadian rhythm, the natural daily cycle we all have, is one of the key factors in setting your mood, according to Robert E Thayer in The Origin of Everyday Moods (1996).

Knowing your personal circadian rhythm helps you when you are most likely to get derailed due to poor mood, and Thayer’s book covers what you can do to best change your mood.

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