Take this concise, research-informed quiz to map your core traits, get practical daily techniques, and a personalized development plan.

How this test works (quick guide)

This quiz uses five trait scales based on personality and clinical research: Extraversion (E), Agreeableness (A), Conscientiousness (C), Openness (O), and Emotional Reactivity (ER) (a measure related to Neuroticism). Each answer adds points to one trait. At the end you’ll total each trait and see which are Low, Moderate, or High.

Scoring hint: Each question assigns +1 to +3 points to a single trait. Totals range 0–27 per trait. Interpretation: 0–6 Low, 7–15 Moderate, 16–27 High.

Interactive tip

Hint: Pay attention to which options you are drawn to — patterns reveal strengths and growth areas. If you consistently pick options that increase C, for example, you likely have high conscientiousness; selecting many ER-focused responses suggests you experience higher emotional reactivity.

The Questions (9)

1. When planning a weekend, you typically:

Hint: Option A raises E, B raises C, C raises O, D raises A.

• A) Seek a big social event and invite friends. (E +2) — Social approach, reward sensitivity.

  B) Create a detailed schedule and checklists. (C +3) — High planning/goal orientation.

  C) Leave it open to try something new. (O +2) — Curiosity and novelty-seeking.

  D) Coordinate to make sure everyone feels included. (A +2) — Other-focused, collaborative.

Fun note: People who pick B often bring snacks and spreadsheets.

2. In a disagreement, you most often:

Hint: A raises A, B raises ER, C raises C, D raises E.

• A) Try to de-escalate and find common ground. (A +3) — High empathy and conflict avoidance.

  B) Worry about the fallout and ruminate. (ER +2) — Higher emotional reactivity; cognitive rumination.

  C) Address the facts and set clear boundaries. (C +2) — Structured problem-solving, assertive clarity.

  D) Say your view openly and move on. (E +2) — Direct, socially confident approach.

Quick encouragement: Disagreements are data — not verdicts.

3. At work, your productivity style is:

Hint: A raises C, B raises E, C raises O, D raises ER.

• A) Systematic: prioritize, batch tasks, use deadlines. (C +3) — Strong executive function and planning.

  B) Collaborative: thrive on meetings and team energy. (E +2) — Social reinforcement fuels output.

  C) Creative bursts: alternate deep work with exploration. (O +2) — Flexible cognitive style.

  D) Reactive: stressors disrupt focus. (ER +2) — Emotion regulation needed.

Fun fact: ‘Batching’ tasks boosts focus — try a 45/15 split today.

4. When you face a new problem, you:

Hint: A raises O, B raises C, C raises A, D raises ER.

• A) Brainstorm multiple possibilities and hypothesize. (O +3) — Analytical imagination.

  B) Break it into steps and act on the easiest task first. (C +2) — Implementation-focused.

  C) Ask others for input to see perspectives. (A +2) — Relational problem-solving.

  D) Feel overwhelmed and delay decisions. (ER +3) — Avoidance due to anxiety.

Motivational aside: A single small action reduces stress more than long worry sessions.

5. Your preferred leisure is:

Hint: A raises E, B raises O, C raises A, D raises C.

• A) Social outings and events. (E +3) — Reward from social connection.

  B) Reading, arts, or learning new skills. (O +3) — Intrinsic intellectual curiosity.

  C) Volunteering or helping friends. (A +2) — Prosocial engagement.

  D) Structured hobbies (fitness routine, DIY). (C +2) — Habit-driven enjoyment.

Small experiment: Try a week of one new micro-habit (10 minutes/day) and note mood changes.

6. You receive feedback that makes you uncomfortable. Your first reaction is:

Hint: A raises ER, B raises C, C raises A, D raises O.

• A) Worry it confirms a negative self-story. (ER +3) — Self-critical looping.

  B) Note specific behaviors to change and make a plan. (C +3) — Constructive, problem-focused coping.

  C) Thank them and ask clarifying questions. (A +2) — Relationship-preserving response.

  D) Consider whether the feedback reveals a new opportunity. (O +2) — Growth mindset interpretation.

Practical tip: Use an ‘ABC’ note: Actionable, Behavioral, Concrete — to turn feedback into tasks.

7. Your decision-making style is best described as:

Hint: A raises C, B raises O, C raises ER, D raises E.

• A) Data-driven: pros/cons, timelines, risk management. (C +3) — Analytical and structured.

  B) Intuitive: rely on patterns and gut insight. (O +2) — Openness to ambiguity.

  C) Hesitant: worry about making the wrong choice. (ER +3) — Loss aversion, anxiety-prone.

  D) Fast and social: ask friends and decide quickly. (E +2) — Social proof and speed.

Engaging prompt: Try a 10-minute ‘pros/cons + 1 action’ rule when stuck.

8. About personal growth, you typically:

Hint: A raises O, B raises C, C raises A, D raises ER.

• A) Read widely, experiment, and reflect. (O +3) — High curiosity and meta-cognition.

  B) Set measurable goals and track progress. (C +3) — Behavioral activation and accountability.

  C) Join groups or coaching for support. (A +2) — Social scaffolding for change.

  D) Feel stuck despite wanting change. (ER +3) — Emotion-driven barriers to action.

Micro-challenge: Pick one tiny measurable goal for 7 days (e.g., 5-minute morning journaling).

9. When you notice stress in your body, you:

Hint: A raises ER, B raises C, C raises E, D raises O.

• A) Experience strong emotions and struggle to calm down. (ER +3) — High physiological reactivity.

  B) Use a pre-planned strategy (breathing, schedule). (C +2) — Emotion regulation via routines.

  C) Reach out to friends to vent or distract. (E +2) — Social regulation strategies.

  D) Use a reflective practice (journaling, mindfulness). (O +2) — Observe and reappraise.

Calm tip: 4-4-8 breathing for two minutes reduces autonomic arousal.

How to score (interactive)

1. For each question, add the points shown to the corresponding trait.
2. Write totals for E, A, C, O, ER.
3. Interpret each using: 0–6 Low, 7–15 Moderate, 16–27 High.

Interactive hint: If your top two traits are E and A, you’re likely energised by people and relationships. If C and O are top, you combine planning with exploration — a strong basis for innovation.

Result Profiles & Detailed Breakdown

Below are composite profiles you may map to your scores. Most people are a mix — use the strategies for traits you want to strengthen or balance.

1. The Engaged Connector (High E, High A)

Characteristics: Sociable, warm, persuasive, relationship-focused. Strengths include social support mobilization and conflict-resolution via empathy. Vulnerabilities: overcommitting, difficulty with solitude or detailed long-term planning.

Daily practices:

• Schedule 20–30 minutes of focused solitary work (pomodoro) daily to balance social energy.
• Use compassionate boundaries scripts (I-statement + specific ask) to prevent burnout.
• Practice active listening exercises: reflect back emotion + content in conversations.

Related resource: Read How to Be More Likable: Secrets of Social Psychology for evidence-based social techniques.

2. The Analytical Planner (High C, Moderate O)

Characteristics: Organized, reliable, methodical, and curious. Strengths include reliable execution and error-minimization. Vulnerabilities: rigidity, overfocus on details, decision paralysis when novelty is high.

Daily practices:

• Use implementation intentions (If X happens, I will do Y) to automate desired behaviors.
• Schedule a weekly 30-minute ‘creative hour’ to intentionally practice divergent thinking.
• Try brief exposure to uncertainty (e.g., take a different commute) to build cognitive flexibility.

3. The Sensitive Deep Thinker (High O, High ER)

Characteristics: Introspective, imaginative, emotionally intense. Strengths: deep insight, creativity, rich internal life. Vulnerabilities: rumination, mood swings, avoidance of action when overwhelmed.

Daily practices:

• Implement a 5-minute morning grounding routine (breath + body scan) to reduce reactivity.
• Use structured reflection: 10-minute journaling with prompts (What was helpful? What next step?).
• Behavioral activation: schedule one small, reinforcing activity each day to counteract inertia.

For resilience strategies when you feel stuck, see How to Cope with Failure: Psychological Resilience Strategies.

4. The Steady Executor (High C, High A)

Characteristics: Dependable, responsible, service-oriented. Strengths: high follow-through, trustworthiness. Vulnerabilities: neglecting self-care, people-pleasing, and under-valuing creativity.

Daily practices:

• Set explicit personal boundaries: use a short phrase like, “I can do X, but not Y right now.”
• Schedule self-care as a non-negotiable calendar item (15–30 minutes daily).
• Add micro-creative tasks (10 minutes of freewriting or doodling) to spark novelty.

5. The Free-Spirited Innovator (High O, High E)

Characteristics: Open, enthusiastic, exploratory, and inventive. Strengths: idea generation, social novelty-seeking. Vulnerabilities: inconsistency, low follow-through, distractibility.

Daily practices:

• Pair idea time with accountability: commit to one testable experiment per week and report results to a friend.
• Use time-blocking to protect creative deep work (e.g., 90-minute blocks).
• Practice minimal viable planning: a one-line plan that prevents paralysis but preserves spontaneity.

General strategies if Emotional Reactivity (ER) is high

When ER is high, prioritize emotion-regulation and cognitive strategies proven in research:

• Daily breathing practice (4-4-8) and progressive muscle relaxation to down-regulate physiology.
• CBT-style thought records: identify automatic thoughts, evidence for/against, and alternative balanced thoughts.
• Behavioral activation to interrupt rumination: schedule short, rewarding activities and graded exposures to feared tasks.

Action Plan Template (use for one week)

1. Pick one trait to develop or balance.
2. Choose 1 micro-habit (5–15 minutes/day) tied to that trait.
3. Write an implementation intention: “If [context], then I will [behavior].”
4. Track daily for 7 days and reflect: What changed? What blocked progress?

Practical techniques referenced (brief)

• Implementation intentions: turn goals into situational cues (Gollwitzer): “If X, then Y.”
• Behavioral activation: plan small reinforcing actions to increase mood and reduce avoidance.
• Mindfulness & body regulation: short breathing/scan practices to reduce ER.
• Active listening & scripts: for improving Agreeableness-driven social outcomes.

Further reading, podcasts & articles

Selected reading and multimedia to deepen your understanding:

• How to Be More Likable: Secrets of Social Psychology — practical social techniques grounded in research.
• How not to be manipulated at work? Psychologist tips — assertiveness, boundary-setting, and identifying manipulative tactics.
• How to Cope with Failure: Psychological Resilience Strategies — evidence-based resilience practices.
• Podcasts: The Hidden Brain (science of behavior), The Happiness Lab (psychological insights), and The Psychology Podcast (research conversations).
• Books: “Thinking, Fast and Slow” by Daniel Kahneman (decision biases), “Atomic Habits” by James Clear (habit formation), “Feeling Good” by David D. Burns (CBT techniques).

Final encouragement

Your personality is a toolkit — not a verdict. Use this map to build targeted micro-practices, test them for one week, and iterate. Small, consistent changes produce durable trait-level shifts over time.