HSP Test - Reflectioneer Coaching

HSP Self-Test

Is Sensitivity your Superpower?

Find out by doing the free 5min HSP Test below

Rate each of the 18 questions from 1 (not at all) to 7 (very strongly) using the dropdowns. Skip any question that doesn’t fit—there’s no pressure. Your average sensitivity score (1-7) appears instantly below.

You scored 5 or higher?

You’re likely a Highly Sensitive Person—attuned to life’s depths in a way few are. Scored below 5? Sensitivity still shapes you, just more subtly. This isn’t a label or diagnosis but an invitation to deeper self-awareness.

About 1 in 5 people score on the higher end of the sensitivity scale. It’s not a flaw but a trait with both challenges and gifts. The real journey is shifting from self-judgment to self-acceptance—recognising your sensitivity as a strength rather than something to ‘toughen up.’ And if you score lower, this insight can help you navigate relationships with HSPs in your life, even if their experience feels unfamiliar.

No matter your score, I’m here to walk with you toward more clarity and well-being.

Ready to take that next step? The Quiet Well brings you gentle insights and simple ways to thrive as a Highly Sensitive Person (HSP)—straight to your inbox, with no overwhelm.

Draw from The Quiet Well

HSP Test Source

© Pluess, M., Aron, E., Kähkönen, J. E., Lionetti, F., Huang, Y., Tillmann, T., Greven, C., & Aron, A. (2024). Evolution of the Concept of Sensitivity and its Measurement: The Highly Sensitive Person Scale-Revised. PsyArXiv. https://osf.io/preprints/psyarxiv/w7bqu. https://sensitivityresearch.com/ and https://hsperson.com/

Instructions

Select a number between 1 and 7 for each question using the dropdown menu.
1 = Not at all | 7 = Extremely
If a question doesn’t apply to you, simply skip it.
Your total score and average sensitivity level will be calculated automatically.

Do you notice when things have been moved around?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Are you easily affected by feedback (both negative and positive)?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Are you easily overwhelmed by bright lights, strong smells, coarse fabrics, or sirens close by?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you easily recognize what others are feeling?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you notice and enjoy delicate or fine scents, tastes, sounds, or works of art?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Are you easily affected by the mood of people around you?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you tend to reflect on things deeply?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Are you good at anticipating how someone may feel about a situation?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Are you bothered by intense stimuli, like loud noises or chaotic scenes?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you generally react strongly to your experiences, whether you show it or not?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do other people tell you that you are good at understanding what they are feeling or thinking?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you tend to get deeply immersed in music?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you find yourself thinking about philosophical questions?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you seem to notice changes in the weather more than others do?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you become unpleasantly aroused when a lot is going on around you?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Are you deeply moved by the arts or music?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you tend to notice subtle signs of changing seasons (winter, spring, etc.)?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)
Do you like deep conversations?
(not at all) | 1 | 2 | 3 | 4 | 5 | 6 | 7 (extremely)

Calculate your average score

Add all your answers
Divide your total by the number of questions you answered

For example, if you answered all 18 questions and scored a total of 115, you would divide 115 by 18. Your average sensitivity score would then be 6.4.

115 / 18 = 6.4

Alternatively, if you answered only 16 questions and scored a total of 75, you would divide 75 by 16, resulting in an average score of 4.7.

75 / 16 = 4.7

Interpretation

An average score greater than 5 indicates a tendency towards high sensitivity. However, individual scores may vary depending on factors such as gender, age, cultural background, and other characteristics. Importantly, the score is not a precise indication or diagnosis; rather, it shows your likely position along a continuum of sensitivity. Regardless of your score, my coaching journey is here to support you, helping you embrace your unique sensitivity and align with your true potential.

*HSP Self-Test Source