Mindful Attention Awareness Scale

Directions
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.
1 = almost always,
2 = very frequently,
3 = somewhat frequently,
4 = somewhat infrequently,
5 = very infrequently,
6 = almost never.

Mindful Attention Awareness Scale Questionnaire
While you are rating each of the following statements from 1-6 scale, please keep your answers in a personal journal for your future self-monitoring purposes.

1. I could be experiencing some emotion and not be conscious of it until some time later.

1 2 3 4 5 6

2. I break or spill things because of carelessness, not paying attention, or thinking of something else.

1 2 3 4 5 6

3. I find it difficult to stay focused on what’s happening in the present.

1 2 3 4 5 6

4. 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

5. I tend not to notice feelings of physical tension or discomfort until they really grab my attention.

1 2 3 4 5 6

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

7. It seems I am "running on automatic" without much awareness of what I’m doing.

1 2 3 4 5 6

8. I rush through activities without being really attentive to them.

1 2 3 4 5 6

9. I get so focused on the goal I want to achieve that I lose touch with what I am doing right now to get there.

1 2 3 4 5 6

10. I do jobs or tasks automatically, without being aware of what I’m doing.

1 2 3 4 5 6

11. I find myself listening to someone with one ear, doing something else at the same time.

1 2 3 4 5 6

12. I drive places on "automatic pilot" and then wonder why I went there.

1 2 3 4 5 6

13. I find myself preoccupied with the future or the past.

1 2 3 4 5 6

14. I find myself doing things without paying attention.

1 2 3 4 5 6

15. I snack without being aware that I’m eating.

1 2 3 4 5 6

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(4), 822-848.

Interpreting your score

After noting down your answers, your average score for the fifteen statements is

The higher the score, the higher your mindfulness. The highest score is 6. The lowest is 1.

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