The Emotional Fitness Diagnostic
Find out which of the 3Rs is running your life right now, what it is already costing you, and what to do about it. Around 12 minutes. Nothing is saved.
What it evaluates
Difficulty focusing or staying grounded.
Emotional impulsivity in response to external triggers.
Avoidance of change or stepping out of your comfort zone.
In today's fast-paced world, feeling restless, reactive, or resistant is all too common. These patterns drain your energy, derail your goals, and keep you from reaching your full potential. Here's how:
- Restlessness scatters focus, leading to overwhelm and inefficiency.
- Reactivity makes you a prisoner of external circumstances.
- Resistance holds you back from growth, even when change is beneficial.
The 3Cs, Calm, Confidence, and Courage, act as transformative keys to overcoming these challenges. When you cultivate these qualities, you regain control over your thoughts, emotions, and actions, empowering you to create the life you truly want.
And what it costs you
Knowing the pattern is half of it. The other half is what the pattern has already been charging you, which is what the second part of this diagnostic asks about. I call those the 3Ds: Depletion, Defensiveness and Disengagement.
This won't give you a diagnosis. But it will give you awareness. It's a simple resource to help you reflect on the signals your body and behaviours may be sending you. It's about learning to listen, realign, and cultivate deeper self-discipline, from the inside out.
Use this tool whenever you feel out of sync, burnt out, or disconnected. Let your system speak, and respond with intention.
Where you will land
Most tools ask you one of those two questions. The useful part is what happens when your two answers disagree, because that is where the thing you cannot see about yourself tends to live. Your scores place you in one of four positions.
You will also get a type, drawn from the shape of your three R scores.It gives you
- A report highlighting how restless, reactive, and resistant you are right now, and what that all means.
- A type and a position, so you know not just what the pattern is but how far it has gone.
- Practical exercises tailored to your answers.
- Deep insights, drawn from light-touch tools I use with my coaching clients and for myself.
- Part 1 is 24 questions about how you are generally. Pick a number from 1 to 5 for how true each one is. There is no right answer, and your first instinct is usually the honest one.
- Part 2 is 21 questions about what the last month actually looked like. Same scale, different question.
- It takes about 12 minutes and you can go back or start over at any point.
- You get a report straight away with your type, your position, scores across all six, and practical steps drawn from my own toolkits.
- Then you can ask it questions about your own result, for as long as you find it useful.
- Nothing is saved. No sign-up, no email, no record of your answers.
About Seven
Seven Jacobs is an accredited Hypnotherapist, TEDx Speaker, and specialist in self-discovery, self-awareness, emotional fitness, communication, leadership and human development.
Seven has worked with hundreds of founders and ambitious professionals, helping them develop the self-awareness, confidence and communication skills needed to lead themselves and others more effectively.
As a former business builder, he has co-founded four businesses whose clients included Google, Meta, Nike, Nando's, AKQA, Virgin Group, and many more, and supported founders whose companies have collectively raised an estimated £10 million in investment.
His work brings together psychology, emotional awareness, behavioural change and practical leadership development to explore the human factors that shape how people think, feel, communicate and perform. Seven helps individuals and organisations move beyond limiting patterns, build greater emotional capability and become more self-aware, effective and high-performing. His work is grounded in the belief that meaningful personal and organisational growth begins with understanding ourselves more deeply.
He is also the founder of Discovery Group, where he designs and delivers programmes for companies, leadership teams and communities focused on human development, communication, collaboration and high performance.
Your perspective shapes your reality. By transforming how you respond to life's challenges, you unlock the ability to live more intentionally.
Any future you want is yours to create, no matter your past.
The 3Rs are like little poisons that are commonplace, internally and externally, in today's world. And I want to empower you to overcome them wherever you notice them.
You might be here because you want to make a radical change. Maybe you feel stuck. Or maybe you're just playing around with this tool and don't know what it'll do for you. There's no right or wrong answer. Regardless, I hope it gives you something valuable.
Learn more about Seven
First, a little context. Our world is going through a challenging time right now. And when times get tough, how we show up to respond reveals where we might be right now, mentally and emotionally. No matter how experienced someone is, they might even feel like the journey is just beginning.
Well, guess what: you ARE just beginning the journey. The journey of the rest of your life, which starts now. No matter your past, your successes or failures, your titles or losses. The past is just a memory. But the present is a gift, not least of all because it generates the future.
Therefore, any future you want is yours to create, no matter your past.
You might be here because you want to make a radical change. Maybe you feel stuck. Or maybe you're just playing around with this tool and don't know what it'll do for you. There's no right or wrong answer. Regardless, I hope it gives you something valuable.
So, what are the 3Cs and 3Rs? The 3Cs are the antidotes to particular poisons, challenges of the mind and heart, that are so common. Perhaps now more than ever. I call those challenges the 3Rs:
Some people have theorised that humanity is getting generally more restless. The more things change in challenging ways, worldwide, the more our collective consciousness becomes that of restlessness, as a way of our mind and heart, our biology and chemistry, levelling us up. Perhaps challenges in the world, or in your family, or at work (etc), are making you feel a level of anxiousness. Frustration may appear out of nowhere. Is this natural? Yes, of course. But how often does it appear? And to what extent or significance? We all have access to a limited resource we call energy, and where you direct it matters. If you're too busy feeling restless, you won't be directing your energy towards creating the life you truly want.
Many personal development practices, and even spiritual practices, speak about shifting from reactivity to proactivity. But in short, reactive behaviour is anything done unconsciously, in response to something that happens to us. Anger, as a result of how we're treated. Sadness, as a result of a situation we're faced with. Frustration, as a result something we can't control or that feels unfair. And so, so much more. The challenge here is that we're not conscious of how we respond, or how we use our energy. If we're at the whim of our moods and of the world, instead of creating opportunities for growth, internal or external, which could be adding to the transformation we could be making.
Many of us are hit with the realisation as we age that so often in our lives, we have been our own greatest adversary. We resist change, resist opportunities that disguise themselves as difficult events, or resist even admitting how we feel. Our intuition, under such conditions, shrivels and weakens, because everything within us is like a muscle: you must use it, or you'll lose it. Life is change, so building the awareness of our resistances and the ability to get out of our own way truly becomes a catalyst to change, and to living more than ever.
The antidote to these small, slow poisons, are the 3Cs: Calm, Confidence, and Courage. They unlock further mindset and habit change, and improve how we navigate the journey that is life.
This diagnostic tool exists to give you some awareness of where you're at currently. It will take you through some questions to help you determine your levels of current restlessness, reactivity, and resistance. Then, it should give you some practical tips from my very own toolkits that I use to help others and myself build the lives we really want.
Here's to your success! - Seven
Your Emotional Fitness
Where you are
The 3Rs: how you are
Each scored out of 40 across 8 questions. Higher means that pattern has more of a hold, and the C it pairs with has less room to work.The 3Ds: what it is costing
Each scored out of 35 across 7 questions about the last month. Lower is better on all three.Key insight
What to do about it
Next steps
Reflect and realign
This isn't about panic, it's about power. Use this as a mirror, then take aligned action.
- What patterns do I notice across how I am and what my month looked like?
- Where might I be overriding what my system is asking for?
- What's one small reset I can commit to this week?
- Am I truly listening to my energy, or just pushing through?
Self-discipline isn't punishment. It's devotion to your energy. The more you learn to hear your own signals, the more power you have to direct your life with clarity, calm, and strength.
We are here to evolve, to resolve all that we are not, to become all that we are.
Everything mentioned in this report, the guided audios, the worksheets and the guides, is free and waiting for you here: freebie.sevenjacobs.com
Sending lots of love and good vibes
A reminder that this is a self-reflection tool, not a diagnosis, and not medical advice. If anything here concerns you, please speak to a medical professional.