Q1. Even on a day full of praise, the one critical comment I got is what stays on my mind.
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Cognitive Distortions Test
30 questions to look back on your thinking habits across 10 patterns
Cognitive distortions are habits in the way we take things in, and they tend to show up when we feel down or under pressure. Answer 30 questions to see which of the 10 patterns show up more strongly for you and your overall distortion level. It takes about 3 minutes, with no sign-up. This is not a medical diagnosis; it is a self-check for looking back on the way you think.
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Restoring your answers…
The 10 Cognitive Distortions
Based on the 10 cognitive distortions described by Burns. Everyone has these habits; what differs from person to person is when and where they show up strongly.
All-or-Nothing ThinkingBlack-and-White ThinkingA habit of seeing things at the two extremes, as either perfect or a failure. The “pretty good” in between gets hard to see.OvergeneralizationA habit of taking one or two events and stretching them into “this always happens” or “it’ll be the same every time.”Mental FilterA habit where, even when plenty went well, the one thing that bothered you is what stays in your mind.Disqualifying the PositiveDiscounting the PositiveA habit of canceling out successes and compliments as “just luck” or “just being nice,” so they never count in your favor.Jumping to ConclusionsMind Reading, Fortune TellingA habit of deciding, without clear evidence, that people feel badly about you or that things will turn out badly.Magnification and MinimizationCatastrophizingA habit of blowing up your own mistakes and weak points while shrinking your strengths and what you do for others.Emotional ReasoningA habit of treating feelings as evidence of facts: “I feel this way, so it must be true.”Should StatementsA habit of holding strong personal rules like “I should” and “I have to,” and blaming yourself or others when they aren’t kept.LabelingMislabelingA habit of taking a single action and naming the whole person: “I’m a sloppy person,” “They’re a cold person.”PersonalizationA habit of taking on events that aren’t necessarily your fault, wondering “Was it something I did?”
Flexible Thinking: If none of the 10 patterns shows up strongly, your result is “Flexible Thinking.”
What is the Cognitive Distortions Test?
Cognitive distortions are an idea used in cognitive behavioral therapy (CBT). It grew out of the view that our mood depends less on what happens than on how we take in what happens. The psychiatrist A. T. Beck proposed the idea, and D. D. Burns organized it into 10 patterns that are easy to spot in everyday life.
This test gives you 30 familiar everyday situations, 3 for each of the 10 patterns. Based on your answers, it shows the strength of each pattern (0 to 12 points), the habit that shows up most strongly, and an overall “distortion level” calculated from all 30 answers. If every pattern is mild, your result is “Flexible Thinking.”
Everyone has thinking habits. They tend to grow stronger when we are tired or after a big event, so your result can change from one period of life to another. Use your result as a chance to step back and look at the way you think.
The ideas behind this test
The way the 10 patterns are divided follows the classification of cognitive distortions presented in the works below.
- Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. International Universities Press.
- Burns, D. D. (1980). Feeling Good: The New Mood Therapy. William Morrow.
- Özdel, K., Taymur, I., Guriz, S. O., Tulaci, R. G., Kuru, E., & Turkcapar, M. H. (2014). Measuring Cognitive Errors Using the Cognitive Distortions Scale (CDS): Psychometric Properties in Clinical and Non-Clinical Samples. PLoS ONE, 9(8), e105956.
The questions were written by Love Type and are not items from any published scale. Their reliability and validity have not been tested.
Frequently asked questions
- What are cognitive distortions?
- They are habits in the way we take in what happens to us. For example, thinking “I failed once, so I’ll surely fail next time too” is called “Overgeneralization.” Everyone has these habits, and there is nothing strange about them. Noticing them makes it easier to choose another way of seeing things.
- What are the 10 patterns?
- All-or-Nothing Thinking (Black-and-White Thinking), Overgeneralization, Mental Filter, Disqualifying the Positive, Jumping to Conclusions (Mind Reading, Fortune Telling), Magnification and Minimization, Emotional Reasoning, Should Statements, Labeling, and Personalization. They are based on the classification by D. D. Burns.
- What is the “distortion level” in my result?
- It is your total score for the 30 questions (0 to 120 points) converted to a number from 0 to 100%. It gives a rough idea of how much thinking habits show up across all 10 patterns: 0 to 34% is shown as “Light,” 35 to 54% as “Typical,” 55 to 74% as “Somewhat strong,” and 75% or more as “Strong.”
- If my distortion level is “Strong,” does that mean I have an illness?
- No. This test is for looking back on tendencies in your thinking habits; it does not determine whether you have any illness. That said, if painful feelings keep going or are affecting your daily life, please don’t carry it alone. Try talking to someone close to you, a helpline, or a professional.
- Can my result change?
- Yes. Thinking habits grow stronger or weaker depending on your mood, how tired you are and the situation you are in. Taking the test a few times with some time in between can help you notice how you are changing.
- How are cognitive distortions different from cognitive biases?
- Both terms describe slants in the way we think. Cognitive biases, such as confirmation bias, usually refer to general tendencies that affect anyone’s judgment, and they are often discussed in behavioral economics and psychology in general. Cognitive distortions are habits in the way we take things in that are closely tied to low mood and worry, organized within the framework of cognitive behavioral therapy.
- What is “Flexible Thinking”?
- It is the result you get when all 10 patterns are “Mild” (0 to 4 points), and it is a name given by Love Type. It describes a state where you don’t easily get stuck on one way of seeing things and you keep a wide range of perspectives. It does not mean you are perfect; anyone’s habits get stronger during hard times.
- Are my answers sent anywhere?
- No. Your answers are used only inside this browser and are not sent to our server or to any third party. Only when you share your result does the link include your answers to the 30 questions.
- Do I need to sign up?
- No. You can take the whole test for free without registering an email address or an account.
Before you use this test
This test is a self-check created by Love Type based on the idea of cognitive distortions used in cognitive behavioral therapy (CBT). It is meant for looking back on tendencies in your thinking habits. It is not a medical diagnosis and does not determine whether you have any illness.
Where to reach out when things feel hard
If painful feelings keep going, please don’t carry them alone. Try talking to someone. There are public helplines where you can talk without giving your name.
United States
988 Suicide & Crisis Lifeline
Call or text 988, or chat online. Available 24/7, free and confidential.
Official websiteUnited Kingdom and Ireland
Samaritans
Free to call from any phone, any time, day or night.
Official websiteCanada
9-8-8: Suicide Crisis Helpline
Call or text 9-8-8. Available 24 hours a day, every day of the year.
Official websiteAustralia
Lifeline Australia
Phone support is available 24/7 to anyone in Australia.
Official websiteFind A Helpline
A directory of free, confidential helplines in over 175 countries.
Official website
If you are in another country or region, please look up a local helpline.
Phone numbers and hours were checked on each official website on November 3, 2026. They can change, so please check the official website for the latest information.