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Daily life can be a joy or a burden….and it can change from day to day. Some things you clearly know are routinely an uplift of a hassle, but if you take this little test regularly you may start to recognize a pattern of things you weren’t previously aware of. With that self-knowledge, you may decide to make a change or get support around something. Sometimes taking action (or accepting) something around one thing (even a small thing!) can make a huge difference.
I’m giving you their official instructions, but don’t get lost in the details, take the test honestly and regularly once or over some time and see what you see.
The Hassles and Uplifts Scale
(The rest of the material on this page is directly quoted from the Journal of Personality and Social Psychology, 1988, 54, 486-495. Thanks! )
“HASSLES are irritants – things that annoy or bother you: they can make you upset or angry. UPLIFTS are events that make you fell good: they can make you joyful, glad, or satisfied. Some hassles and uplifts occur on a fairly regular basis and others are relatively rare. Some have only a slight effect, others have a strong effect.
This questionnaire lists things that can be hassles and uplifts in day-to-day life. You will find that during the course of a day some of these things will have been only a hassle for you and some will have been only an uplift. Others will have been both a hassle AND an uplift.
Directions: Please think about how much of a hassle and how much of an uplift each item was for you today. Please indicate on the left-hand side of the page (under “Hassles” how much of a hassle the item was by circling the appropriate number. Then indicate on the right-hand side of the page (under “Uplifts”) how much of an uplift is was for you by circling the appropriate number.
Remember, circle one number on the left-hand side of the page and one number on the right-hands side of the page for each item.”
Please fill out this Questionnaire just before you go to bed.
HASSLES and UPLIFTS SCALE
| How much of a hassle was this item for you today? |
How much of an uplift was this item for you today? |
0 = None or not applicable |
0 = None or not applicable |
Directions: Please circle one number on the left-hand side AND one number on the right-hand side for each item.
|
0 1 2 3 |
1. Your child(ren) |
0 1 2 3 |
|
0 1 2 3 |
2. Your parents or parents-in-law |
0 1 2 3 |
|
0 1 2 3 |
3. Other relative(s) |
0 1 2 3 |
|
0 1 2 3 |
4. Your spouse |
0 1 2 3 |
|
0 1 2 3 |
5. Time spent with family |
0 1 2 3 |
|
0 1 2 3 |
6. Health or well-being of a family member |
0 1 2 3 |
|
0 1 2 3 |
7. Sex |
0 1 2 3 |
|
0 1 2 3 |
8. Intimacy |
0 1 2 3 |
|
0 1 2 3 |
9. Family-related obligations |
0 1 2 3 |
|
0 1 2 3 |
10. Health or well-being of a family member |
0 1 2 3 |
|
0 1 2 3 |
11. Fellow workers |
0 1 2 3 |
|
0 1 2 3 |
12. Clients, customers, patients, etc. |
0 1 2 3 |
|
0 1 2 3 |
13. Your supervisor or employer |
0 1 2 3 |
|
0 1 2 3 |
14. The nature of your work |
0 1 2 3 |
|
0 1 2 3 |
15. Your work load |
0 1 2 3 |
|
0 1 2 3 |
16. Your job security |
0 1 2 3 |
|
0 1 2 3 |
17. Meeting deadlines or goals on the job |
0 1 2 3 |
|
0 1 2 3 |
18. Enough money for necessities |
0 1 2 3 |
|
0 1 2 3 |
19. Enough money for education |
0 1 2 3 |
|
0 1 2 3 |
20. Enough money for emergencies |
0 1 2 3 |
|
0 1 2 3 |
21. Enough money for extras |
0 1 2 3 |
|
0 1 2 3 |
22. Financial care for someone who doesn’t live with you |
0 1 2 3 |
|
0 1 2 3 |
23. Investments |
0 1 2 3 |
|
0 1 2 3 |
24. Your smoking |
0 1 2 3 |
|
0 1 2 3 |
25. Your drinking |
0 1 2 3 |
|
0 1 2 3 |
26. Mood-altering drugs |
0 1 2 3 |
|
0 1 2 3 |
27. Your physical appearance |
0 1 2 3 |
|
0 1 2 3 |
28. Contraception |
0 1 2 3 |
|
0 1 2 3 |
29. Exercise(s) |
0 1 2 3 |
|
0 1 2 3 |
30. Your medical care |
0 1 2 3 |
|
0 1 2 3 |
31. Your health |
0 1 2 3 |
|
0 1 2 3 |
32. Your physical abilities |
0 1 2 3 |
|
0 1 2 3 |
33. The weather |
0 1 2 3 |
|
0 1 2 3 |
34. News events |
0 1 2 3 |
|
0 1 2 3 |
35. Your environment (e.g. quality of air, noise level, greenery) |
0 1 2 3 |
|
0 1 2 3 |
36. Political or social issues |
0 1 2 3 |
|
0 1 2 3 |
37. Your neighborhood (e.g., neighbors, setting) |
0 1 2 3 |
|
0 1 2 3 |
38. Conserving (gas, electricity, water, gasoline, etc.) |
0 1 2 3 |
|
0 1 2 3 |
39. Pets |
0 1 2 3 |
|
0 1 2 3 |
40. Your physical abilities |
0 1 2 3 |
|
0 1 2 3 |
41. Cooking |
0 1 2 3 |
|
0 1 2 3 |
42. Housework |
0 1 2 3 |
|
0 1 2 3 |
43. Yardwork |
0 1 2 3 |
|
0 1 2 3 |
44. Car maintenance |
0 1 2 3 |
|
0 1 2 3 |
45. Taking care of paperwork |
0 1 2 3 |
|
0 1 2 3 |
46. Home entertainment (e.g., TV, music, reading) |
0 1 2 3 |
|
0 1 2 3 |
47. Amount of free time |
0 1 2 3 |
|
0 1 2 3 |
48. Recreation and entertainment outside the home |
0 1 2 3 |
|
0 1 2 3 |
49. Eating (at home) |
0 1 2 3 |
|
0 1 2 3 |
50. Church or community organizations |
0 1 2 3 |
|
0 1 2 3 |
51. Legal matters |
0 1 2 3 |
|
0 1 2 3 |
52. Being organized |
0 1 2 3 |
|
0 1 2 3 |
53. Social commitments |
0 1 2 3 |
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