• Occupations in Higher Education - Transitions Inventory (OHETI)

    Welcome to the OHETI - a screening tool designed to help you reflect on the daily activities that you need and want to do as a student. You will be asked a series of questions about sleep, nutrition, physical activity, school, social participation, any work/volunteer activities that you do, managing your health needs, leisure, spirituality, and caregiving. It should take between 5-15 minutes. After answering all sections, you will see your scores and a feedback report with links to resources and supports will be sent to the email you provide.

  • Information about you

    To start, please answer the following questions about you.
  • Date
     - -
  • Birthdate*
     - -
  • How many credit hours have you completed?*
  • Do any of the following apply to you?*
  • Do you receive accommodations?*

  • Assessment Area 1: Sleep

    The National Sleep Foundation recommends that adults (18-64 years) get 7-9 hours of sleep per night. Please answer the questions about your sleep. 
  • When I wake up in the morning, I feel rested enough to do the things I want to do*
  • I have enough time to get the sleep I need*
  • I am satisfied with the amount of sleep that I get*
  • My sleep set-up (type of bed, who I sleep with, the layout of the room, etc) helps me have a good night sleep*
  • If I do not get the sleep that I need in a particular night, I know why*
  • I can fall asleep when I think I need sleep*
  • I feel calm when it is time to go to bed*
  • I know how to get more sleep if I need it*

  • Assessment Area 2: Nutrition and Eating Habits

    Eating a balanced diet is key to health.  Eating a wide variety of foods includes fruits, vegetables, and protein products like beans, eggs,and/or meat. Please respond to each statement about nutrition and eating habits.
  • I eat a wide variety of foods on a regular basis*
  • The way that I eat supports my energy needs during the day*
  • I have enough money to buy a variety of foods*
  • There is a wide variety of food to purchase in my local area*
  • I am pleased with what I have been eating*
  • If I need to change my eating habits, I could*
  • I enjoy eating the foods that I eat*
  • I have the time to eat the food that I want*
  • I have the time to prepare a variety of foods at home*
  • I can solve any food-related problems I have (for example, getting money for food, finding a variety of food, getting to the store)*
  • I can adapt my eating behaviors to different situations to enhance dining experiences with others*
  • The people with whom I eat or prepare food for support my food choices*

  • Assessment Area 3: Managing Health Needs

    Please respond to each statement.
  • I have a medical, physical, OR psychological concern(s) that has made it difficult for me to do the things I need or want to do*
  • I know where to go for help with medical, physical, or psychological concerns if I need it*
  • I can manage my medical, physical, or psychological needs*
  • If I had a new medical, physical, or psychological need, I would know how to manage it*
  • My school (instructors, offices, programs) understands my unique medical, physical, and/or psychological needs*

  • Assessment Area 4: Academics

    Please respond to each statement.
  • I get the grades that I want*
  • The choices I have made about school are getting me where I want to get in life*
  • When I talk with a professor, I can communicate my needs*
  • I know where to go for help with school work*
  • My family and/or friends are satisfied with my choices at school*
  • Being in school is a good choice for me*
  • I am confident in my decisions about school*
  • I am satisfied making my own decisions at school*
  • I am pleased with my major*
  • When expectations at school change, I am able to adjust*
  • I am able to access and use resources on campus that can help me succeed in school*
  • My family and/or friends have supported me with my school related decisions*
  • I participate in classes and other activities that I want to do on campus*
  • I can use technology to connect with classmates or other students at school*
  • I am able to find out what is happening on campus*
  • This campus has resources that consider my unique needs and interests*
  • I know how to solve problems I have with school work*

  • Assessment Area 5: Work and Volunteer

    Please respond to each statement.
  • I do work or volunteer activities*
  • I can easily manage my work/volunteer activities along with my school work and personal life*
  • I am satisfied with the work and/or volunteer activities I do*
  • I am satisfied with my current work/volunteer schedule*
  • I am satisfied with my current work/volunteer performance*
  • I can solve problems as they relate to work/volunteering*
  • I feel that my work is important and valuable*
  • I am good at work/volunteering*
  • The people I do work or volunteer with are satisfied with my work*
  • Work/volunteering gives me purpose in life*

  • Assessment Area 6: Social Participation

    Please respond to each statement.
  • I can communicate my needs, interests, and wishes to others*
  • I am good at meeting new people and being in social situations*
  • I am satisfied with my social relationships*
  • I am satisfied with my ability to do things for fun with others.
  • I am able to spend enough time with friends*
  • I can meet people when I want
  • I feel good about my ability to do things for my friends.*
  • If I have difficulty in a personal relationship, I can manage it*
  • I can adjust to changes in social relationships*
  • I can use different ways (technology, face-to-face interactions, etc) to stay in contact with friends*
  • I feel that I belong in my university community*
  • Others seem to be satisfied with the way that I interact and/or support them*

  • Assessment Area 7: Physical Activity and Movement Habits

    The US Centers for Disease Control (CDC) recommends at least 3 days and 5 hours of moderate to vigorous physical activities per week. Muscle strengthening activities should be done at least 2 days/week for better health. When you are in school, you might find yourself sitting for long periods of time. Also consider how much time you spend up and moving (taking a walk or doing stretches) during those hours that you are sitting. Please respond to each statement of the following statements about your physical activity and movement habits.
  • I complete regular, physical activity on a weekly basis*
  • I am able to do as much physical activity and movement as I think I should*
  • When I am sitting for work or school for an extended period of time, I take the time to move on a regular basis (at least 1x every hour).
  • My physical activity habits help me feel strong and healthy*
  • I am pleased with my physical activity routines and habits*
  • I have the time to do regular movement and physical activity*
  • I have social support that helps me with physical activity (for example: I have an exercise partner)*
  • My level of physical activity improves my participation in group activities*
  • I make sure to move at least 10 minutes for every hour when I am involved in sedentary activities (like school)*
  • I regularly go for walks, garden, clean, and/or other activities that keep my body moving*

  • Assessment Area 8: Leisure

    Leisure activities are activities we find enjoyable and are done when we are not busy doing otherthings - like work or caregiving. Leisure activities can include things likesports, playing games, arts, or collecting. Please respond to each statement related to leisure.
  • I participate in activities in my free time that I enjoy*
  • I participate in a variety of leisure activities*
  • I have recently tried a new leisure activity that I would like to do again*
  • I am happy with the amount of leisure that I do*
  • When I participate in a leisure activity, I have the resources to do it*
  • I find time for leisure even when I am busy*
  • I have a desire to try different leisure activities*

  • Assessment Area 9: Caregiving

    Please respond to each statement.
  • Do you have caregiving responsibilities for a young child, older adult, person with disability, or a pet*
  • My caregiving responsibilities are manageable and I am able to balance my caregiving duties with my school work*
  • I am confident in my role as caregiver*
  • I am satisfied with the time I have to provide caregiving.
  • I am satisfied with how I do my caregiving duties*
  • Caregiving fulfils a sense of purpose and meaning in my life*
  • Others are satisfied with my caregiving ability*

  • Assessment Area 10: Spirituality

    Spirituality can bedefined as a feeling of wholeness and/or having meaning and purpose in life. Some people describe this as feeling grounded or in harmony with the earth. Spirituality can include activities outside of organized religion but spirituality can also be within a religious practice. Please respond to each statement below.
  • My spiritual needs are being met*
  • My religious/spiritual beliefs are supported at my university*
  • I have the time to participate in religious or spiritual activities that are important to me*
  • I am satisfied with my religious/spiritual participation*
  • If I needed help with spiritual or religious concerns, I know where to go*
  • My spiritual/religious belief system has been in agreement with whom I want to be as a person*
  • I am able to participate in religious/spiritual activities in the way that I want*
  • I am more involved on campus or in the community because of my spiritual beliefs or practices*

  • Assessment results by Area of Occupation

  • SLEEP
    Understand your sleep 

    Do you know how much sleep you get? 

    Consider tracking your sleep over a 7-day period using the NSF DiarySleep.  After you do this,  think about how much sleep you got and where you could/need to do better.  Notice patterns of sleep - days when you get more; days when you get less. Also, consider if and when you might be waking early and/or waking up during the night and why.

    Do you know how to plan for sleep?

    To feel rested during the day, it is important to know when you need to get to sleep to meet the recommended 6-8 hours per night for adults. 
    A sleep calculator can help you figure out when you need to start getting ready for bed in order to have a chance at getting the right amount of sleep. Consider using a sleep calculator to figure out when you should go to sleep for ultimate rest. 
    It is generally recommneded that you fall asleep and wake up at the same time every day (give or take and hour) of the week (weekends and weekdays).   
    Do you have trouble getting to sleep when you need it? 

    Activities that you are involved in around sleep time can impact sleep. Consider what you do in the 1-2 hours before you try to go to sleep.  Write down what you are doing in the evenings and reflect on how you can improve your sleep preparation. 

    Take action for better sleep

     

    Sleep hygiene

    Intentionally planning activities that help you feel sleepy when you get into bed is called "sleep hygiene".  Improving your sleep hygiene can help you sleep better.

    Some ways to work on sleep hygiene:

    Limit screen time prior to bed (at least an hour before going to sleep).
    Practice a relaxing moment before bed (meditation, reading, etc).
    Write in a journal to help ease your mind of any stressors or anxieties from the day. 
    Use a sound machine to limit environmental noise.
    Use essential oil diffuser (lavendar oil, for example) to provide a calming trigger to sleep.
    Use an app to relax and prepare for bed.   
    Calm focuses on meditation.
    Relax Melodies has sleep sounds and sleep meditations that can be useful to calm your brain before bed.  
    Daytime activities that impact sleep

    Some other things you can do to make sure you are ready for sleep when you go to bed:

    Reduce caffeine consumption (figure out how with a caffeine calculator).
    Plan workouts early in the evening (or better yet, wake up early to exercise) - exercise and movement can promote good sleep at night. 
    Need some other ideas? 

    Check out this comprehensive sleep guide from TheCollegeOT.

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