How do you talk to yourself when no one else is around? Is your inner voice a friend, or is it a harsh critic? The answer to that question lies at the heart of self-esteem. True self-worth isn’t about arrogance, ego, or thinking you’re better than others. It’s the quiet, internal sense of your own fundamental goodness, a deep acceptance of yourself as a person worthy of respect and happiness, flaws and all. The Rosenberg Self-Esteem Scale is a way to check in on that feeling.
Gauging our own self-esteem can be tricky. It fluctuates with our moods and life events. That’s why a simple, objective check-in can be so helpful. It provides a snapshot, a moment of clarity on how we truly feel about ourselves. As the researcher and author Dr. Brené Brown advises:
“Talk to yourself like you would to someone you love.”
This short test is a first step in understanding the tone and quality of that inner conversation.
What Is Self-Esteem, Really?
Healthy self-esteem is the foundation of mental wellness. It is not about believing you are perfect. It is about believing you are enough, just as you are. It involves:
- Self-Acceptance: The ability to embrace all parts of yourself, both your strengths and your weaknesses.
- Self-Respect: Setting boundaries, prioritizing your own needs, and treating your body and mind with care.
- Inherent Worth: The core belief that your worth is not tied to your accomplishments, your job, your appearance, or how others see you.
When self-esteem is low, it often shows up as a loud inner critic, a tendency to people-please, difficulty accepting compliments, and a persistent fear of failure.
About the Rosenberg Self-Esteem Scale
The Rosenberg Self-Esteem Scale is one of the most trusted and widely used measures of global self-worth in the world. Developed in 1965 by sociologist Dr. Morris Rosenberg, its timeless simplicity is its strength.
The scale consists of 10 statements about your general feelings towards yourself. You’ll be asked to rate how much you agree or disagree with statements like “I feel that I have a number of good qualities” or “I certainly feel useless at times.” Your honest answers provide a glimpse into your underlying sense of self-worth.
How to Understand Your Score
After completing the 10 questions, the tool will provide you with a score and a brief interpretation. This score can help you see if your self-esteem is within a typical range or if it might be an area that deserves more of your gentle attention.
Please hold your results with kindness. This is a self-reflection tool, not a final verdict on who you are. A score is just a piece of data at one moment in time. It does not define you. Its only purpose is to increase your self-awareness and point you toward opportunities for growth and self-compassion.
Your Score Is a Starting Point. What’s Next?
This test is not an endpoint; it’s a doorway. No matter your score, you can actively cultivate a healthier relationship with yourself.
If your score is lower than you’d like, consider this an invitation to practice two new skills:
- Challenge Your Inner Critic: Low self-esteem is often fueled by a harsh, automatic inner dialogue. You can learn to question and reframe these thoughts. Our Thought Reframe Studio is a perfect place to practice this.
- Collect Evidence of Your Worth: Your inner critic is a biased storyteller. Become a detective and gather the real facts. Our Achievement Journal helps you track your daily wins, efforts, and successes, creating a powerful log of your own competence and value.
Ready for a 5-Minute Moment of Self-Reflection?
If you are ready to check in with yourself, this classic test is a simple and insightful way to start. It is free, completely private, and takes less than five minutes.
➡️ Take the Rosenberg Self-Esteem Scale
Your Worth is Not Up for Debate
Self-esteem is not a fixed trait you are born with. It is a practice. It is a relationship you cultivate with yourself over time, through your thoughts and your actions. This tool is simply a chance to check in on that relationship. Remember, your inherent worth as a human being is not, and has never been, up for debate.