You can take this test ONLINE and get AUTOMATIC feedback here.
The most popular scale for measuring trait mindfulness is the Mindful Attention Awareness Scale developed by Kirk Warren Brown and Richard M. Ryan at the University of Rochester. Take the test to check your level of mindfulness and work to improve it.
(Source: Brown, K.W. & Ryan, R.M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84, 822-848.)
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
1) I could be experiencing some emotion and not be conscious of it until some time later
2) I break or spill things because of carelessness, not paying attention, or thinking of something else
3) I find it difficult to stay focused on what’s happening in the present
4) I tend to walk quickly to get where I’m going without paying attention to what I experience along the way
5) I tend not to notice feelings of physical tension or discomfort until they really grab my attention
6) I forget a person’s name almost as soon as I’ve been told it for the first time
7) It seems I am “running on automatic,” without much awareness of what I’m doing
8) I rush through activities without being really attentive to them
9) 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
10) I do jobs or tasks automatically, without being aware of what I’m doing
11) I find myself listening to someone with one ear, doing something else at the same time
12) I drive places on ‘automatic pilot’ and then wonder why I went there
13) I find myself preoccupied with the future or the past
14) I find myself doing things without paying attention
15) I snack without being aware that I’m eating
Total score is obtained by computing a sum of the 15 items. A higher score reflects a higher level of trait mindfulness.