Behaviour Double Standard Calculator

Discover the gap between how you behave in public and how you behave within yourself

Your Progress Scenario 1 of 10

Understanding the Double Standard

Most people who struggle with anxiety and depression are excellent at moderating the intensity of their behaviour in public—but refuse to apply the same standard within themselves.

💡 The Core Insight from MBT

Research shows that the brain doesn't distinguish between external pressure and internal pressure. The stress response is identical whether intensity comes from a toxic environment or from your own mind. This quiz will measure the gap between your "public" behaviour and your "internal" behaviour—both in content (what you say) and process (how you say it).

Privacy Notice: This assessment is strictly for personal use. Your identity and responses are not collected, stored, or transmitted by this application, MindBT (www.mindbt.com), or the hosting provider. All data remains on your device only.

You'll be presented with 10 scenarios across different themes. For each, rate the intensity of your public behaviour, and then the intensity of your internal behaviour in the same situation.

Your Double Standard Analysis

Based on your responses across 10 scenarios

Breakdown by Theme

What This Means

Transforming Your Internal Behaviour

Here are examples of high-intensity (toxic) behaviours and their healthy alternatives based on MBT principles:

Content: On Perfectionism
✗ "If it's not done perfectly, it shouldn't be done at all."
✓ "This might not be perfect, but it's good enough for now."
Content: On Rest & Burnout
✗ "Taking a break is lazy. You should just push through."
✓ "Breaks help you recharge. It's okay to rest when you need it."
Content: On Urgency
✗ "If you don't handle this immediately, everything will fall apart."
✓ "It's important, but you can take this one step at a time."
Process: Speed of Thoughts
✗ Racing thoughts jumping from topic to topic without pause.
✓ Calm, measured thinking—the same pace you'd use speaking to a colleague.
Process: Volume & Intensity
✗ Internal "shouting"—a tone of life-or-death alarm for minor issues.
✓ A calm internal tone—the same volume you'd use in a professional meeting.
Process: Crowding (Bandwidth)
✗ Processing 5+ worries simultaneously, demanding instant solutions for all.
✓ Addressing one issue at a time—you wouldn't overwhelm a colleague with everything at once.
Process: Repetition (Looping)
✗ Replaying the same mistake or worry 50+ times without resolution.
✓ Acknowledging once, then moving forward—you wouldn't repeat criticism endlessly to a colleague.

Important Notice

This assessment is based on Mind Behaviour Training (MBT) principles and is for self-reflection purposes only. It is not a diagnostic tool and should not replace professional mental health evaluation. If you are experiencing persistent distress, anxiety, or depression, please consult a qualified healthcare professional.