Results

How the quiz is examined

Scoring grid

Formula: Points earned ÷ (4 × answered questions) × 100. For example, 15 points from five answered questions is 15 ÷ 20 = 75%. A skipped item reduces the possible points; it does not add zero. An area needs at least three answers, and an overall percentage needs at least 18 answers.

These bands are reflection prompts created for this quiz, not clinical cutoffs. They describe responses to questions; they do not weigh or grade a person.

1. The 24 answers are grouped into four areas with six questions each. Every question describes a way of putting unconditional self-acceptance into practice. Higher responses show closer reported alignment with the quoted bottom line.
2. For each area, add the answered values (0–4), divide by 4 × the number answered, then multiply by 100. If fewer than three of six are answered in an area, that area is unscored. Skips are never counted as zero.
3. An overall alignment percentage uses all answered questions if at least 18 of 24 were answered. This percentage describes reported alignment with the stated practice; it does not score you as a person. A high overall result can coexist with one difficult area.
4. Suggested reflection bands are 75–100% (usually aligned in practice), 50–74% (available but less reliable under strain), 25–49% (often conditional), and 0–24% (difficult to access recently). These are author-created prompts, not validated cutoffs.

If an answer is 0 or 1, the results explain one possible reason the pattern may be uncomfortable. The score cannot identify its cause. Illness, grief, fear, social pressure, and safety circumstances can influence answers.

Try one REBT reflection

A: What happened? B: What did I tell myself it meant about me? C: What did I feel and do? Then ask: “Can I address the behavior or circumstance while keeping my acceptability to myself off the bargaining table?”