Self-Esteem Test (Rosenberg Scale)
Assess your self-esteem using the Rosenberg Self-Esteem Scale, the most widely used measure of global self-worth. 10 questions, takes about 2 minutes. Your answers are 100% private and never leave your browser.
What Is the Rosenberg Self-Esteem Scale?
The Rosenberg Self-Esteem Scale (RSES) was developed by sociologist Dr. Morris Rosenberg in 1965 and published in his book "Society and the Adolescent Self-Image." It is the most widely used measure of global self-esteem in social science research, having been used in thousands of studies across cultures and age groups. The scale consists of 10 statements about your overall feelings of self-worth and self-acceptance, with 5 positively worded and 5 negatively worded items.
Why Self-Esteem Matters
Self-esteem — your overall sense of personal value and worth — influences virtually every aspect of your life. Research consistently shows that healthy self-esteem is associated with better mental health, stronger relationships, greater resilience to stress, higher motivation and achievement, and better physical health outcomes. Low self-esteem, conversely, is a risk factor for depression, anxiety, substance abuse, eating disorders, and relationship difficulties.
Ways to Improve Self-Esteem
Building self-esteem is a gradual process. Evidence-based strategies include: practicing self-compassion (treating yourself with the same kindness you would offer a friend), challenging negative self-talk, setting and achieving small goals, building competence through learning new skills, surrounding yourself with supportive people, engaging in regular physical exercise, practicing gratitude, and seeking therapy (especially CBT or self-compassion-focused therapy). Remember that self-esteem fluctuates naturally — the goal is a stable, realistic sense of self-worth, not perfection.
How Scoring Works
Each item is scored 0-3. Items 2, 5, 6, 8, and 9 are reverse-scored (negatively worded items). Total scores range from 0 to 30. Scores between 15 and 25 are considered within the normal range. Scores below 15 suggest low self-esteem. The scale has demonstrated excellent reliability and validity across diverse populations.
Frequently Asked Questions
Is this test scientifically valid?
Yes. The Rosenberg Self-Esteem Scale (RSES) is the most widely used and validated measure of global self-esteem in social science. Developed in 1965 by Dr. Morris Rosenberg, it has been used in thousands of studies across cultures, age groups, and populations, demonstrating excellent reliability and validity.
What is a good self-esteem score?
Scores between 15 and 25 are considered within the normal range. Scores above 25 indicate high self-esteem, while scores below 15 suggest low self-esteem. The average score in most populations is around 22. There is no "perfect" score — healthy self-esteem means a realistic, stable sense of self-worth.
Can self-esteem change over time?
Yes. Self-esteem is not fixed — it can change throughout life based on experiences, relationships, achievements, and personal growth. Research shows that self-esteem generally increases from adolescence through middle age and may decline slightly in old age. Therapy, self-compassion practices, and positive life changes can all improve self-esteem.
Is my data private?
Yes. Your answers are processed entirely in your browser. Nothing is sent to any server. We do not collect, store, or transmit your responses. When you close the page, your answers are gone.
What affects self-esteem?
Self-esteem is influenced by many factors: childhood experiences, parenting style, social relationships, academic and career achievements, physical health, social media use, cultural messages, traumatic experiences, and mental health conditions like depression and anxiety. Both nature (genetics, temperament) and nurture (environment, experiences) play roles.
How can I improve my self-esteem?
Evidence-based strategies include: practicing self-compassion, challenging negative self-talk, setting and achieving small goals, building competence through new skills, exercising regularly, surrounding yourself with supportive people, limiting social media comparison, practicing gratitude, and seeking therapy (CBT or self-compassion-focused approaches are particularly effective).