UofM Day to Day and Circadian Rhythm Questionnaires Discussion
This activity is meant to give you an opportunity to apply psychological concepts to your own life and understand how you can make daily adjustments to get more out of your day! There are 2 parts to this activity. 1) Complete the day-to-day mindfulness questionnaire and, 2) complete the morning-eveningness circadian rhythm questionnaire (attached here). There is no need to upload the completed questionnaires. Respond to the following:
- After completing the day-to-day questionnaire, report your mindfulness score (it is the sum of the 15 questions, so scores can range from 15-90). Higher scores reflecting greater mindfulness, that is, greater attention to and awareness of current experiences. Scores are positively linked with diverse measures of flourishing, including life satisfaction, optimism, and self-esteem. Similarly, higher scores are associated with less anxiety, depression, and hostility. Researchers suggest that mindfulness fosters well-being and happiness by adding clarity and vividness to experience. It may also facilitate our choosing behaviors that are consistent with our needs, values, and interest. Think about how you can increase your mindfulness (https://www.mindful.org/mindfulness-how-to-do-it/). Choose a mindfulness meditation online (just do a google search to find one). Discuss how you feel after completing the meditation. Is this something you might incorporate into your day?
- Complete the circadian rhythms questionnaire. What was your score? Completing this questionnaire will help you appreciate all the components involved in circadian rhythms, including sleeping and waking cycles, body temperature, and blood-sugar level. After completing the questionnaire, apply you knowledge of your own circadian rhythm to your life by discussing your rhythms’ effect on your personal and social lives. For example, based on your rhythm, when would be the best time of day for you to work and why? When should you tackle the most difficult projects and why? What time of day should you focus on relaxing and why? When do you think would be best to incorporate a mindfulness meditation into your day and why?
ACTIVITY – Are you a night owl or an early bird?
Our bodies have an internal clock, called the circadian rhythm, that tells us when
it is the best time for us to sleep, wake up, eat, do exercise, learn and a number
of other things. Not everyone’s body clock is the same. Some people feel their
best in the morning, while other people feel their best at night. Some people can go to sleep easily
early in the evening, while other people have trouble going to sleep before midnight.
Understanding your body clock will help you to understand what times of the day you are more
productive and what times are the best for you to sleep.
Instructions
A. Read each question carefully
B. Answer each question as honestly as possible. Do not go back and check your answers. Your
first response is usually the most accurate
C. Answer ALL questions.
Questions
1. What time would you get up if you were entirely free to plan your day?
Score
Time
(please circle)
5:00 – 6:29 am
5
6:30 – 7:44 am
4
7:45 – 9:44 am
3
9:45 – 10:59 am
2
11:00 – 11:59 am
1
Midday – 5:00 am
0
2. What time would you go to bed if you were entirely free to plan your evening?
Score
Time
(please circle)
8:00 – 8:59 pm
5
9:00 – 10:14 pm
4
10:15 pm – 12:29 am
3
12:30 – 1:44 am
2
1:45 – 2:59 am
1
3:00 am – 8:00 pm
0
1
Prepared by Dr Sarah Biggs, The Ritchie Centre, Monash University 2015. Source: Horne JA and
Östberg O. (1976) A self-assessment questionnaire to determine morningness-eveningness in human
circadian rhythms. International Journal of Chronobiology. 4:97-100. © Sleep Health Foundation
3. If there is a specific time at which you have to get up in the morning, to what extent do you
depend on being woken up by an alarm clock?
Score
(please circle)
Not at all dependent
4
Slightly dependent
3
Fairly dependent
2
Very dependent
1
4. How easy do you find it to get up in the morning (when you are not woken up
unexpectedly)?
Score
(please circle)
Not at all easy
1
Not very easy
2
Fairly easy
3
Very easy
4
5. How alert do you feel during the first half hour after you wake up in the morning?
Score
(please circle)
Not at all alert
1
Slightly alert
2
Fairly alert
3
Very alert
4
6. How hungry do you feel during the first half-hour after you wake up in the morning?
Score
(please circle)
Not at all hungry
1
Slightly hungry
2
Fairly hungry
3
Very hungry
4
2
Prepared by Dr Sarah Biggs, The Ritchie Centre, Monash University 2015. Source: Horne JA and
Östberg O. (1976) A self-assessment questionnaire to determine morningness-eveningness in human
circadian rhythms. International Journal of Chronobiology. 4:97-100. © Sleep Health Foundation
7. During the first half-hour after you wake up in the morning, how tired do you feel?
Score
(please circle)
Very tired
1
Fairly tired
2
Fairly refreshed
3
Very refreshed
4
8. If you have no commitment the next day, what time would you go to bed compared to your
usual bedtime?
Score
(please circle)
Seldom or never later
4
Less than one hour later
3
1-2 hours later
2
More than two hours later
1
9. You have decided to engage in some physical exercise. A friend suggests that you do this
for one hour twice a week and the best time for him/her is between 7:00 – 8:00 am. Bearing
in mind nothing but your own internal “clock”, how do you think you would perform?
Score
(please circle)
Would be in good form
4
Would be in reasonable form
3
Would find it difficult
2
Would find it very difficult
1
10. At what time of day do you feel you become tired as a result of need for sleep?
Score
Time
(please circle)
8:00 – 8:59 pm
5
9:00 – 10:14 pm
4
10:15 pm – 12:44 am
3
12:45 – 1:59 am
2
2:00 – 3:00 am
1
3
Prepared by Dr Sarah Biggs, The Ritchie Centre, Monash University 2015. Source: Horne JA and
Östberg O. (1976) A self-assessment questionnaire to determine morningness-eveningness in human
circadian rhythms. International Journal of Chronobiology. 4:97-100. © Sleep Health Foundation
11. You want to be at your peak performance for a test that you know is going to be mentally
exhausting and will last for two hours. You are entirely free to plan your day. Considering
only your own internal “clock”, which ONE of the four testing times would you choose?
Score
Time
(please circle)
8:00 – 10:00 am
4
11:00 am – 1:00 pm
3
3:00 – 5:00 pm
2
7:00 – 9:00 pm
1
12. If you got into bed at 11:00 pm, how tired would you be?
Score
(please circle)
Not at all tired
1
A little tired
2
Fairly tired
3
Very tired
4
13. For some reason, you have gone to bed several hours later than usual, but there is no
need to get up at any particular time the next morning. Which ONE of the following are you
most likely to do?
Score
(please circle)
Will wake up at usual time, but will NOT fall back asleep
4
Will wake up at usual time and will doze thereafter
3
Will wake up at usual time but will fall asleep again
2
Will NOT wake up until later than usual
1
14. One night you have to remain awake between 4:00 – 6:00 am in order to carry out a night
watch. You have no commitments the next day. Which ONE of the alternatives will suite
you best?
Score
(please circle)
Would NOT go to bed until watch was over
1
Would take a nap before and sleep after
2
Would take a good sleep before and nap after
3
Would sleep only before watch
4
4
Prepared by Dr Sarah Biggs, The Ritchie Centre, Monash University 2015. Source: Horne JA and
Östberg O. (1976) A self-assessment questionnaire to determine morningness-eveningness in human
circadian rhythms. International Journal of Chronobiology. 4:97-100. © Sleep Health Foundation
15. You have to do two hours of hard physical work. You are entirely free to plan your day and
considering only your own internal “clock” which ONE of the following times would you
choose?
Score
Time
(please circle)
8:00 – 10:00 am
4
11:00 am – 1:00 pm
3
3:00 – 5:00 pm
2
7:00 – 9:00 pm
1
16. You have decided to engage in hard physical exercise. A friend suggests that you do this
for one hour twice a week and the best time for him/her is between 10:00 – 11:00 pm.
Bearing in mind nothing else but your own internal “clock”, how well do you think you
would perform?
Score
(please circle)
Would be in good form
4
Would be in reasonable form
3
Would find it difficult
2
Would find it very difficult
1
17. Suppose that you can choose your school hours. Assume that you went to school for five
hours per day and that school was interesting and enjoyable. Which five consecutive
hours would you select?
Score
(please circle)
5 hours starting between 4:00 – 7:59 am
5
5 hours starting between 8:00 – 8:59 am
4
5 hours starting between 9:00 am – 1:59 pm
3
5 hours starting between 2:00 – 4:59 pm
2
5 hours starting between 5:00 pm – 3:59 am
1
18. At what time of the day do you think that you reach your “feeling best” peak?
Score
Time
(please circle)
5:00 – 7:59 am
5
8:00 – 9:59 am
4
10:00 am – 4:59 pm
3
5:00 – 9:59 pm
2
5
Prepared by Dr Sarah Biggs, The Ritchie Centre, Monash University 2015. Source: Horne JA and
Östberg O. (1976) A self-assessment questionnaire to determine morningness-eveningness in human
circadian rhythms. International Journal of Chronobiology. 4:97-100. © Sleep Health Foundation
10:00 pm – 4:59 am
1
19. One hears about “morning” and “evening” types of people. Which ONE of these types do
you consider yourself to be?
Score
(please circle)
Definitely a “morning” type
6
Rather more a “morning” type than an “evening” type
4
Rather more an “evening” type than a “morning” type
2
Definitely an “evening” type
0
Scoring
Add up the score for all 19 questions and enter it in the box below:
Scores can range from 16-86. Scores of 41 and below indicate “evening types”. Scores of 59 and
above indicate “morning types”. Scores between 42 and 58 indicate “intermediate types”.
16-30
31-41
42-58
59-69
70-86
Definite Evening
Moderate Evening
Intermediate
Moderate Morning
Definite Morning
So what if you are an evening type, yet have to get up early to go to school? The good news is that
you can re-train your body clock to fit with the times you need to go to sleep and wake up.
For more information on training your body clock go to: http://sleephealthfoundation.org.au/factsheets-a-z/216-delayed-sleep-phase-syndrome-dsps.html
6
Prepared by Dr Sarah Biggs, The Ritchie Centre, Monash University 2015. Source: Horne JA and
Östberg O. (1976) A self-assessment questionnaire to determine morningness-eveningness in human
circadian rhythms. International Journal of Chronobiology. 4:97-100. © Sleep Health Foundation
Day-to-Day Experiences
Instructions: Below is a collection of statements about your everyday experience. Using the
1-6 scale below, please indicate how frequently or infrequently you currently have each
experience. Please answer according to what really reflects your experience rather than
what you think your experience should be. Please treat each item separately from every
other item.
1
Almost
Always
2
Very
Frequently
3
Somewhat
Frequently
4
Somewhat
Infrequently
5
Very
Infrequently
6
Almost
Never
I could be experiencing some emotion and not be conscious of
it until some time later.
1
2
3
4
5
6
I break or spill things because of carelessness, not paying
attention, or thinking of something else.
1
2
3
4
5
6
I find it difficult to stay focused on what’s happening in the
present.
1
2
3
4
5
6
I tend to walk quickly to get where I’m going without paying
attention to what I experience along the way.
1
2
3
4
5
6
I tend not to notice feelings of physical tension or discomfort
until they really grab my attention.
1
2
3
4
5
6
I forget a person’s name almost as soon as I’ve been told it
for the first time.
1
2
3
4
5
6
It seems I am “running on automatic,” without much awareness
of what I’m doing.
1
2
3
4
5
6
I rush through activities without being really attentive to them.
1
2
3
4
5
6
I get so focused on the goal I want to achieve that I lose touch
with what I’m doing right now to get there.
1
2
3
4
5
6
I do jobs or tasks automatically, without being aware of what
I’m doing.
1
2
3
4
5
6
I find myself listening to someone with one ear, doing
something else at the same time.
1
2
3
4
5
6
1
1
Almost
Always
2
Very
Frequently
3
Somewhat
Frequently
4
Somewhat
Infrequently
5
Very
Infrequently
6
Almost
Never
I drive places on ‘automatic pilot’ and then wonder why I went
there.
1
2
3
4
5
6
I find myself preoccupied with the future or the past.
1
2
3
4
5
6
I find myself doing things without paying attention.
1
2
3
4
5
6
I snack without being aware that I’m eating.
1
2
3
4
5
6
2
MAAS Scoring
To score the scale, simply compute a mean of the 15 items. Higher scores reflect higher levels of
dispositional mindfulness.
3
