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Every check-in you complete adds a card. Come back to see how you have changed.
We spend so much time understanding the world — and not always ourselves.
Why do certain feelings and relationship patterns keep repeating?
How is the you of today different from a few months ago?
The Treehole app brings assessments, psychology resources, counselling and courses together, so you can get to know yourself more systematically.
An ideal life does not have one right answer.
But when you understand your needs, your choices and your direction, you can walk your own path more deliberately.
The Treehole app — begin with understanding yourself, and step by step, build the life you have in mind.
5 questions · ~1 min
Measure your overall life satisfaction with this brief 5-item scale. Gain insights into how you perceive your life quality and identify areas for positive growth.
Start the test6 questions · ~1 min
Assess your ability to bounce back from stress and adversity with this 6-question resilience scale. Understand your coping strengths and discover ways to build mental toughness.
Start the test20 questions · ~4 min
Identify your procrastination patterns with this comprehensive assessment. Learn about your tendencies, understand the impact, and find strategies to improve productivity and action.
Start the test50 questions · ~10 min
Discover your personality across five key dimensions: Openness, Conscientiousness, Extraversion, Agreeableness, and Neuroticism. Gain valuable insights into your behavioral patterns and interpersonal style.
Start the test9 questions · ~2 min
Screen for depression with this clinically validated 9-question assessment. Measures symptoms including mood, sleep, energy, and concentration. Used by healthcare professionals worldwide to identify depression severity and determine if you need support. Get personalized insights in 3 minutes.
Start the test4 questions · ~1 min
How happy are you? A brief 4-item scale measuring your overall subjective sense of happiness.
Start the test15 questions · ~3 min
How mindful are you, day to day? A 15-item scale measuring attention to and awareness of present-moment experience.
Start the test14 questions · ~3 min
Answer 14 statements about your behaviours and thoughts, and get a personality report generated just for you.
Start the test20 questions · ~5 min
How dependent are you on your smartphone? A 20-item questionnaire assessing symptoms of nomophobia (no-mobile-phone phobia).
Start the test8 questions · ~2 min
Do you believe people can change, or that personality is fixed? An 8-item scale exploring your growth vs. fixed mindset tendencies.
Start the test10 questions · ~2 min
The Rosenberg Self-Esteem Scale (RSES) is one of the world's most widely used self-report measures of global self-esteem, with just 10 items. It measures not your achievements or abilities, but how you feel about your overall worth right now.
Start the test10 questions · ~3 min
Feeling tense, worn out or low lately? The K10 is an internationally used screening tool that looks back over your past month across 10 questions — a 3-minute way to get a first read on your stress and mood.
Start the test12 questions · ~3 min
How do you treat yourself when things go wrong? This 12-item scale offers a snapshot of your relationship with your own inner voice.
Start the test13 questions · ~3 min
Often feel too drained to carry on? The Copenhagen Burnout Inventory (CBI) uses 13 questions to measure your personal-related and work-related burnout separately, so you can understand your recent levels of fatigue and exhaustion.
Start the test6 questions · ~1 min
Often procrastinating, struggling to finish things, or feeling restless? The ASRS is a 6-question adult ADHD screener developed by the World Health Organization (WHO). It takes about a minute and gives you a first look at your attention and activity-level symptoms. This is a screening tool, not a diagnosis.
Start the test16 questions · ~3 min
16 questions to gauge how satisfied you feel in your current romantic relationship. For those who are dating, cohabiting, or married.
Start the test7 questions · ~2 min
Often feeling nervous, restless, or unable to stop worrying? The GAD-7 is an internationally used screening tool for generalised anxiety, using 7 clinical questions to assess your symptoms over the past two weeks. Total score 0-21, about 2 minutes to complete.
Start the test18 questions · ~5 min
The attached instrument is a brief, simply-worded measure, focusing only on the core features of PTSD and CPTSD, and employs straightforward diagnostic rules.
Start the test15 questions · ~4 min
The TLS-15 describes intimacy, passion and commitment in a romantic relationship. Each component has five items and a score from 5 to 25. Scores describe your current responses and are compared with a named study sample using its mean and standard deviation. They do not diagnose relationship problems or determine compatibility.
Start the test18 questions · ~5 min
The A-RSQ uses nine interpersonal situations with two responses each to describe anxious expectations of rejection. Scores are continuous and are not diagnostic categories or normative bands. The accompanying Traditional Chinese version is an original Treehole Hong Kong translation that has not been psychometrically validated.
Start the test5 questions · ~1 min
How have you really been over the past two weeks? The WHO-5, a five-question well-being index published by the World Health Organization, checks your mood, calm, energy, rest and interest in daily life. It takes about one minute and gives you a 0–100 well-being score with practical next steps.
Start the test11 questions · ~3 min
Some experiences before 18 stay with us — difficulties at home, how the adults around us treated us. The Adverse Childhood Experiences (ACE) questions come from a U.S. CDC public-health survey and ask about 11 kinds of experience, counted into 8 categories. It takes about 3 minutes and gives you an ACE count from 0 to 8 with gentle next steps. It asks about abuse, including sexual abuse; you can choose 'Prefer not to answer' on any question. For adults 18 and over.
Start the test12 questions · ~3 min
Who do you feel you can lean on? The MSPSS (Multidimensional Scale of Perceived Social Support) is a 12-statement questionnaire developed by Zimet and colleagues (1988) on how supported you feel by your family, your friends and a special person in your life. It takes about three minutes and gives you an overall score and a score for each source of support, with ideas for next steps.
Start the test3 questions · ~1 min
How often do you get angry, how strongly, and for how long? The DAR-3 is a three-question anger check developed by Australian and US researchers led by David Forbes (Phoenix Australia, University of Melbourne). It takes under a minute and shows whether your anger over the past four weeks reaches the level the researchers flag as problematic, with practical next steps.
Start the test16 questions · ~3 min
Do you often find yourself overthinking — one worry leading straight to the next? The Penn State Worry Questionnaire (PSWQ) is a 16-statement research scale that looks at how strong your general tendency to worry is: how often worry shows up, how much it takes over, and how hard it is to set aside. It takes about three minutes and gives you a 16–80 score with a personal read and practical ideas.
Start the test15 questions · ~2 min
Have you had sudden waves of fear or panic lately? This 15-question screen is the panic module of the Patient Health Questionnaire (PHQ), developed by Robert L. Spitzer, Janet B.W. Williams and Kurt Kroenke. It asks about anxiety attacks in the past four weeks and about the body sensations during your last bad attack, then tells you whether your answers meet the PHQ's panic syndrome screening criteria. It takes about two minutes.
Start the test23 questions · ~5 min
Does parenting leave you running on empty? The Parental Burnout Assessment (PBA) is a 23-question research questionnaire on four signs of parental burnout: exhaustion, feeling you are no longer the parent you were, feeling fed up, and emotional distance from your children. It takes about five minutes and gives you a 0–138 score, a read of each area, and practical next steps.
Start the test6 questions · ~1 min
Do you expect nothing less than perfection, from yourself and from others? This six-question test uses the Perfectionism scale of the CAT-PD, a public-domain personality measure hosted by the International Personality Item Pool (IPIP). It takes about one minute and gives you an average score from 1 to 5, a read of each of your answers and practical ideas. The Chinese version is Treehole Hong Kong's own translation and has not been psychometrically validated.
Start the test6 questions · ~1 min
Does work leave room for the rest of your life? This free test uses the six-item Workaholism scale from the public-domain CAT-PD Static Form to look at how much work takes up your time, attention and relationships. It takes about one minute and gives you a 1–5 average score with a personal read and practical next steps.
Start the test28 questions · ~7 min
Everyone has a little darkness in them. The Short Dark Tetrad (SD4), a 28-statement questionnaire by personality psychologist Delroy Paulhus and colleagues, looks at four everyday 'dark' traits: Crafty (Machiavellianism), Special (narcissism), Wild (psychopathy) and Mean (sadism). It takes about seven minutes and shows which side shows most in your answers. It is a personality questionnaire, not a diagnosis.
Start the test6 questions · ~1 min
Do you keep searching for the best option, or settle happily on one that is good enough? This six-item short form of the Maximization Scale (Nenkov, Morrin, Ward, Schwartz & Hulland, 2008) looks at three sides of how you choose: searching for alternatives, finding decisions difficult, and holding high standards. It takes about one minute and gives you an average score with a read of all three parts.
Start the test15 questions · ~3 min
Has your parent — or have you — seemed low, withdrawn or tired lately? The Geriatric Depression Scale short form (GDS-15) is a 15-question yes/no screen designed for older adults, asking about the past week. It takes about three minutes, can be answered alone or with a family member reading the questions aloud, and gives a 0–15 score with practical next steps. The Traditional Chinese version is Treehole Hong Kong's own translation and has not been psychometrically validated.
Start the test7 questions · ~2 min
How satisfied are you with the main parts of your life? The Personal Wellbeing Index (PWI-A), developed by the International Wellbeing Group, asks about seven life domains: standard of living, health, achievements, relationships, safety, community and future security. It takes about two minutes and gives you a 0–100 wellbeing score, a read of each domain and practical next steps.
Start the test10 questions · ~2 min
How much do you really drink, and is it starting to cost you? The AUDIT is the World Health Organization's 10-question screening test for risky drinking. It takes about two minutes and places your past year of drinking in one of four WHO risk zones, with practical next steps.
Start the test25 questions · ~6 min
Do you work hard to fit in socially? The CAT-Q is a 25-statement research questionnaire (Hull et al., 2019) about social camouflaging: the strategies people use to compensate for, mask or blend in around social differences. It takes about six minutes and gives a total score plus three sub-scores. It is not an autism test and cannot tell you whether you are autistic.
Start the test25 questions · ~5 min
How does the relationship with your baby feel right now? The Postpartum Bonding Questionnaire (PBQ), developed by Professor Ian Brockington and colleagues in the UK, has 25 questions about how you feel toward your baby in your recent experience. It takes about five minutes and gives four separate scale scores, each compared with the authors' published cut-off, plus practical next steps. It is a screening questionnaire, not a diagnosis. The Chinese version is Treehole Hong Kong's own translation and has not been psychometrically validated.
Start the test7 questions · ~2 min
Do you often worry that someone close to you will leave, let you down or turn you away? This free seven-question self-check uses the Relationship Insecurity scale from the CAT-PD, a public-domain personality research questionnaire. It takes about two minutes and gives you a 1–5 score with a personal write-up. It is not an attachment-style test and not a diagnosis.
Start the test7 questions · ~2 min
Do you shop to change your mood, or find it hard to cut back? The Bergen Shopping Addiction Scale (BSAS) is a seven-question screen developed at the University of Bergen, Norway, built around seven core signs of addiction. It takes about two minutes and shows your total score, how many of the signs you agreed with, and practical next steps. The Chinese items are Treehole Hong Kong's own translation and have not been psychometrically validated.
Start the test15 questions · ~4 min
Headaches, stomach trouble, a racing heart, or tiredness that just won't lift? The PHQ-15 is a 15-question physical-symptoms scale from the Patient Health Questionnaire (PHQ), developed by Kurt Kroenke, Robert L. Spitzer and Janet B.W. Williams. It asks how much common physical symptoms have bothered you recently and gives a 0–30 somatic symptom score with next steps. It takes about four minutes. It cannot tell what is causing your symptoms, so please see a doctor about them.
Start the test4 questions · ~1 min
Have worry or low mood been getting to you lately? The PHQ-4 is a four-question screen from the team behind the PHQ-9 and GAD-7 that checks anxiety and depression together over the past two weeks. It takes under a minute and gives you a 0–12 score, separate anxiety and depression screens, and practical next steps.
Start the test60 questions · ~8 min
BIG5 describes five broad traits; the HEXACO model adds a sixth, Honesty-Humility: sincerity, fairness, modesty and how little you care about wealth and status. This 60-statement test uses public-domain IPIP items that Ashton, Lee and Goldberg (2007) selected from the IPIP item pool to measure the six HEXACO factors. It takes about eight minutes and gives you an average from 1 to 5 on each factor, with a read of your profile and practical ideas. It is not Lee and Ashton's official HEXACO-PI-R or HEXACO-60. The 60-statement selection and the Chinese translation are Treehole Hong Kong's own and have not been psychometrically validated.
Start the test36 questions · ~6 min
What guides your sense of right and wrong? The Moral Foundations Questionnaire-2 (MFQ-2), a 36-statement questionnaire by moral psychologists Mohammad Atari, Jonathan Haidt, Jesse Graham and colleagues, looks at six moral foundations: Care, Equality, Proportionality, Loyalty, Authority and Purity. It takes about six minutes and shows which values you weigh most. It is a values questionnaire, not a diagnosis, and it does not place you in any group.
Start the test7 questions · ~2 min
Quick answer or second look? The Cognitive Reflection Test is seven short puzzles, each with an answer that springs to mind fast but is wrong. It takes about two minutes and shows how often you stopped to check, with a worked solution for every puzzle.
Start the test9 questions · ~2 min
Does social media sometimes crowd out the rest of your life? The Social Media Disorder (SMD) Scale asks nine yes-or-no questions about the past year — preoccupation, losing control, escaping bad feelings, conflict and more. It takes about two minutes and gives you a 0–9 score with practical next steps.
Start the test6 questions · ~1 min
Is exercise something you enjoy, or something you can't stop? The Exercise Addiction Inventory (EAI) is a six-question screen built around six core components of addiction. This page uses the revised version (EAI-R, Szabo et al., 2019). It takes about one minute and shows your total score, whether it reaches the authors' at-risk cut-off, and practical next steps. The Chinese items are Treehole Hong Kong's own translation and have not been psychometrically validated.
Start the test14 questions · ~3 min
Do certain sounds — chewing, slurping, sniffing, keyboard tapping — set off a wave of anger or tension you cannot switch off? MisoQuest is a 14-statement questionnaire developed at the University of Warsaw to screen for misophonia, a decreased tolerance to specific sounds. It takes about three minutes and gives you a 14–70 score, a personal read and practical next steps.
Start the test4 questions · ~1 min
How has life been feeling lately? The ONS4 are the four personal well-being questions the UK Office for National Statistics asks in its national surveys: life satisfaction, whether the things you do feel worthwhile, yesterday's happiness and yesterday's anxiety. It takes about 30 seconds and gives you each of the four ratings on its own, read against the ONS thresholds, with practical next steps.
Start the test14 questions · ~4 min
How has your mental health really been over the past month — not just whether something is wrong, but whether you are doing well? The Mental Health Continuum–Short Form (MHC-SF), developed by sociologist Corey Keyes, asks 14 questions about emotional, social and psychological well-being and shows whether you are flourishing, moderately mentally healthy or languishing. It takes about four minutes.
Start the test8 questions · ~2 min
Do you often feel you can't stop eating once you start, or eat far more than you meant to? This 8-question screen is the eating module of the Patient Health Questionnaire (PHQ), developed by Robert L. Spitzer, Janet B.W. Williams and Kurt Kroenke. It asks about loss-of-control eating and about ways of trying to avoid weight gain over the past three months, then tells you whether your answers meet the PHQ's screening criteria for binge eating disorder or bulimia nervosa. It takes about two minutes.
Start the test13 questions · ~3 min
Do certain foods sometimes feel hard to stop eating? The modified Yale Food Addiction Scale 2.0 (mYFAS 2.0), developed at the University of Michigan, asks 13 questions about addiction-like eating over the past 12 months. It takes about three minutes and shows how many of the eleven signs you reported, the scale's severity level and practical next steps, with no diet advice.
Start the test32 questions · ~3 min
How do you usually come across with other people — do you tend to take the lead or hold back, draw close or keep your distance? The IPIP Interpersonal Circumplex (IPIP-IPC) by Patrick Markey and Charlotte Markey uses 32 short statements to place your everyday interpersonal style on a circle built from two dimensions: dominance and warmth. It takes about three minutes. The result describes a style — where your answers lean on the circle — not a fixed type, and it is not a diagnosis.
Start the test38 questions · ~6 min
How much do you notice your feelings, let them show, and let them guide your choices? This free test uses four public-domain IPIP scales (Barchard, 2001) — 38 statements, about six minutes — and gives you a four-area profile with practical ideas. It describes your habits; it is not an EQ ability test.
Start the test24 questions · ~6 min
What kind of curious are you? The Five-Dimensional Curiosity Scale Revised (5DCR), a 24-statement questionnaire by psychologist Todd B. Kashdan and colleagues, looks at six dimensions of curiosity: Joyous Exploration, Deprivation Sensitivity, Stress Tolerance, Thrill Seeking, and Overt and Covert Social Curiosity. It takes about six minutes and shows which kinds of curiosity stand out for you. It is a self-understanding questionnaire, not a diagnosis.
Start the test20 questions · ~5 min
Do you feel your life is steered by fate, or by you? The Spheres of Control scale, developed by personality psychologist Delroy Paulhus, looks at how much control you feel you have in two areas of life: your own goals and achievements, and your relationships with other people. It has 20 statements and takes about five minutes. You get a score for each area and a profile of how the two fit together. This is a self-reflection questionnaire, not a diagnosis.
Start the test92 questions · ~10 min
Which kinds of work draw you most? The Oregon Vocational Interest Scales (ORVIS), written by psychologist Lewis R. Goldberg and published on the public-domain International Personality Item Pool, asks how much you would like 92 activities and occupations and scores eight interest areas: Leadership, Organization, Altruism, Creativity, Analysis, Production, Adventure and Erudition. It takes about 10 minutes and ranks your own interests into a profile. It measures what you enjoy, not your ability, and it is not a diagnosis. Chinese translation by Treehole Hong Kong; not psychometrically validated.
Start the test11 questions · ~2 min
How secure and free does your money situation feel? The CFPB Financial Well-Being Scale, developed by the US Consumer Financial Protection Bureau, asks ten questions about coping with surprise costs, month-to-month finances, the future and enjoying life. It takes about two minutes and gives you a 0–100 score, the CFPB score range you fall in, a read of each answer and practical next steps. It is a self-reflection tool, not a financial or medical assessment.
Start the test11 questions · ~2 min
How confident are you at finding, weighing and acting on financial information? The Financial Skill Scale, developed by the US Consumer Financial Protection Bureau (CFPB), asks ten questions about making money decisions, following through on your plans and knowing when to get advice. It takes about two minutes and gives you a 0–100 score, US reference points, a read of each answer and practical next steps. It is a self-reflection tool, not a test of knowledge or a financial assessment.
Start the test10 questions · ~2 min
Do you often worry that other people are having more rewarding experiences without you? This free test uses the 10-item Fear of Missing Out scale (FoMOs; Przybylski et al., 2013) to look at how strongly you feel the pull of what others are doing. It takes about two minutes and gives you a 1–5 average score, a comparison with a research sample, a read of each statement and practical next steps.
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