Social-Psychological Adaptation Test: How Well Do You Fit into the World Around You?

Article | Relationship

Hey there. Imagine you could peek inside yourself and see how easily you navigate life among others, accept yourself and those around you, or manage your emotions. This isn’t just talk—it’s about a test created by psychologists Carl Rogers and Rosalind Diamond. Rogers was a brilliant American psychologist who believed everyone can grow and become their best self if they’re understood and supported. He pioneered humanistic psychology, focusing not on problems but on how a person feels in the world. Diamond helped him craft this test in the 1950s. What’s cool about it? The questions aren’t about “I” but are written as if they’re about someone else—“he” or “she.” This trick makes you less likely to overthink and give “perfect” answers, letting your true feelings shine through. It’s a way to dodge the trap of answering what’s “socially desirable.” Fun psychology fact: people often try to look better in tests, but this one sneaks past that.

The test has 101 statements. You read each one and rate how much you agree on a scale from 0 to 6:

0 – Completely disagree
1 – Disagree
2 – Somewhat disagree
3 – Hard to say
4 – Somewhat agree
5 – Agree
6 – Completely agree

Grab a piece of paper, write numbers 1 to 101, and jot down your ratings next to each. Take your time—think about each statement. It’ll take about 20-30 minutes. Then we’ll calculate the results together. The test measures six key things: how well you adapt to life, accept others, control your own path, see yourself, feel emotionally, and strive to lead.

Here’s the list of statements (translated into English for you):

Feels awkward when starting a conversation with someone.
Has no desire to open up to others.
Loves competition, rivalry, and struggle in everything.
Sets high standards for themselves.
Often criticizes themselves for things they’ve done.
Frequently feels humiliated.
Doubts they could be attractive to someone of the opposite sex.
Always keeps their promises.
Has warm, friendly relationships with those around them.
Is reserved, withdrawn, keeps a bit of distance from others.
Blames themselves for their failures.
Is reliable, someone you can count on.
Feels powerless, like their efforts are in vain.
Sees things through the eyes of their peers.
Generally accepts the rules and expectations they’re supposed to follow.
Lacks their own convictions and principles.
Loves to daydream—sometimes during work or study—and struggles to return to reality.
Is always ready to defend or even attack, dwelling on grudges and mentally plotting revenge.
Can control themselves and their actions, with no issues in self-discipline.
Often feels sudden sadness or low mood.
Isn’t concerned with others, focused only on themselves.
Generally likes people.
Isn’t shy about expressing their feelings openly.
Feels a bit lonely in a large crowd.
Feels deeply uneasy, wants to drop everything and hide somewhere.
Usually gets along well with others.
Finds it hardest to fight their own inner struggles.
Is wary of undeserved kindness from others.
Is an optimist at heart, believes in a brighter future.
Is stubborn and unyielding, considered difficult by others.
Is critical of people and judges them when they deserve it.
Often feels more like a follower than a leader, struggling to think and act independently.
Most people who know them like and respect them.
Sometimes has thoughts they wouldn’t want to share with anyone.
Has an attractive appearance.
Feels helpless, needing someone by their side.
Sticks to their decisions once made.
Even when making seemingly independent decisions, can’t escape others’ influence.
Feels guilty, even when there’s no clear reason to.
Feels hostility toward their surroundings.
Is satisfied with everything.
Feels thrown off, unable to focus, pull themselves together, or organize.
Feels lethargic, suddenly indifferent to things that used to matter.
Is balanced and calm.
Often loses their temper when angry.
Frequently feels offended.
Is impulsive, impatient, hot-headed, lacking restraint.
Sometimes gossips.
Doesn’t fully trust their feelings, as they sometimes let them down.
Finds it hard to be themselves.
Puts reason before feelings, thinking things through before acting.
Interprets things in their own way, sometimes imagining more than is real, a bit out of touch.
Is tolerant, accepting people as they are.
Tries not to think about their problems.
Considers themselves an interesting person—attractive as a personality, noticeable.
Is shy, easily flustered.
Needs reminders or prodding to finish tasks.
Feels a sense of superiority over others.
Has nothing to express themselves or show their individuality, their “self.”
Fears what others might think of them.
Is ambitious, cares about success and praise, strives to be among the best in what matters to them.
Is a person with much to be ashamed of right now.
Is active, energetic, full of initiative.
Gives up in the face of difficulties or situations that might get complicated.
Undervalues themselves.
Is a natural leader, able to influence others.
Generally feels good about themselves.
Is persistent, assertive, always wants to have their way.
Dislikes when relationships with others sour, especially if conflicts become obvious.
Struggles to make decisions and then doubts their correctness.
Feels scattered, like everything’s tangled and mixed up.
Is satisfied with themselves.
Is unlucky.
Is pleasant, likable.
May not be beautiful, but can be likable as a person, as a personality.
Disdains people of the opposite sex and avoids them.
Feels fear when tasked with something, worrying they might fail.
Feels calm and at ease, with nothing bothering them too much.
Can work persistently.
Feels they’re growing, maturing, changing themselves and their view of the world.
Sometimes talks about things they don’t understand.
Always tells the truth.
Feels anxious, worried, tense.
Needs firm insistence to get them to agree to do something.
Feels insecure.
Circumstances often force them to defend or justify their actions.
Is yielding, compliant, soft in relationships with others.
Is insightful, loves to reflect.
Sometimes likes to boast.
Makes decisions but quickly changes them, despising their own lack of willpower.
Relies on their own strength, not counting on others’ help.
Never arrives late.
Feels constrained, internally unfree.
Stands out among others.
Isn’t a very reliable friend, not someone you can fully trust.
Understands themselves well, everything about them is clear.
Is sociable, open, easily connects with people.
Has abilities and strengths that match the tasks they face; can handle anything.
Doesn’t value themselves, and others don’t take them seriously, at best tolerating them.
Worries that the opposite sex occupies their thoughts too much.
Considers all their habits good.

Done? Let’s calculate. First, check for “dishonesty” to see if you were truthful. There are two scales:

Dishonesty (-): Statements 34, 45, 48, 81, 89. Add up the scores. Normal range: 18-45 (below 18 – you might’ve embellished; above 45 – also suspicious).
Dishonesty (+): Statements 8, 82, 92, 101. Add up the scores. Normal range: 18-36.

If your dishonesty scores are within range, move on. Now for the main scales. Each has “a” (positive) and “b” (negative) statements. Sum the scores for each separately.

Adaptation: a: 4, 5, 9, 12, 15, 19, 22, 23, 26, 27, 29, 33, 35, 37, 41, 44, 47, 51, 53, 55, 61, 63, 67, 72, 74, 75, 78, 80, 88, 91, 94, 96, 97, 98 (sum Aa) b: 2, 6, 7, 13, 16, 18, 25, 28, 32, 36, 38, 40, 42, 43, 49, 50, 54, 56, 59, 60, 62, 64, 69, 71, 73, 76, 77, 83, 84, 86, 90, 95, 99, 100 (sum Ab) Formula: Adaptation = (Aa / (Aa + Ab)) × 100%
Acceptance of Others: a: 9, 14, 22, 26, 53, 97 (sum La) b: 2, 10, 21, 28, 40, 60, 76 (sum Lb) Formula: Acceptance of Others = (La / (1.2 × La + Lb)) × 100%
Internality (Internal Control): a: 4, 5, 11, 12, 13, 19, 27, 37, 51, 63, 68, 79, 91, 98 (sum Ia) b: 25, 36, 52, 57, 70, 71, 73, 77 (sum Ib) Formula: Internality = (Ia / (Ia + 1.4 × Ib)) × 100%
Self-Perception (Self-Acceptance): a: 33, 35, 55, 67, 72, 74, 75, 80, 88, 94, 96 (sum Sa) b: 7, 59, 62, 65, 90, 95, 99 (sum Sb) Formula: Self-Perception = (Sa / (Sa + 1.6 × Sb)) × 100%
Emotional Comfort: a: 23, 29, 30, 41, 44, 47, 78 (sum Ea) b: 6, 42, 43, 49, 50, 83, 85 (sum Eb) Formula: Emotional Comfort = (Ea / (Ea + Eb)) × 100%
Desire for Dominance: a: 58, 61, 66 (sum Da) b: 16, 32, 38, 69, 84, 87 (sum Db) Formula: Desire for Dominance = (Da / (2 × Da + Db)) × 100%

There’s also Escapism (avoiding problems): Statements 17, 18, 54, 64, 86. Sum the scores. Normal range: 10-25 (below 10 – you face problems head-on; above 25 – you tend to avoid them).

What Do the Results Mean?

Calculate the percentages using the formulas. Norms are for adults (without parentheses) and teens (in parentheses). If your score is below the norm, it’s low; above, it’s high; within, it’s average.

Adaptation: 60-80% (55-75%). High – you fit well into society; low – you may struggle to adapt, feeling stressed.
Acceptance of Others: 12-30% (12-24%). High – you like and accept people; low – you’re critical, find it hard to trust.
Internality: 26-65% (26-52%). High – you control your life; low – you feel life depends on external forces. Fun fact: in psychology, this is about locus of control—internal is better for success.
Self-Perception: 22-52% (22-42%). High – you like yourself; low – you’re self-critical, may undervalue yourself. Rogers said self-acceptance is key to happiness.
Emotional Comfort: 14-35% (14-28%). High – you’re calm; low – you’re anxious, emotions may overwhelm you.
Desire for Dominance: 6-15% (6-12%). High – you’re a leader, like to take charge; low – you’re accommodating.

If something’s low, don’t worry—it’s not a diagnosis, just a hint at where you could grow. For example, low adaptation? Try connecting with people more. This test is used in schools and workplaces to understand how someone fits into a group. If you’re curious, read up on Rogers—he believed we all strive to become our best selves. Good luck with the test!

Author: Helena Abernethy

17 October 2025