Free Adult Autism Self-Reflection Test
A free, private checklist about experiences many autistic adults describe: social energy, sensory overload, routine and deep interests. It takes about three minutes. It is an original reflection tool, not a clinical test, and it cannot tell you whether you are autistic.
For each statement, choose how often it is true for you.
1Small talk feels like a skill I learned on purpose, not something that comes naturally.
About this test
An original reflective checklist written by Nurtured Coach. It has not been clinically validated and is not the AQ-10 or RAADS-R.
How the score works
Each answer scores from 0 (never) to 4 (very often) and the total sets your band. The bands are a plain guide to how often you recognised these experiences. They are not a validated cut-off and cannot show whether you have a condition.
Sources and further reading
Written by the Nurtured Coach team. Last updated 2 November 2026.
Frequently asked questions
Is this the AQ-10?
No. The AQ-10 is a separate published screener with its own licence terms. We wrote these questions ourselves, so your result cannot be compared with an AQ-10 score. Your GP or an assessment service can tell you which tools they use.
What does my score mean?
It shows how often you recognised the experiences in this checklist. There is no autism cut-off, and a high or low score does not prove anything either way.
Can this diagnose autism?
No. Only a qualified professional can assess or diagnose autism. This checklist can help you put your experiences into words before you speak to someone.
Is it private?
Your answers are scored in your browser and are not saved or sent to us. This page has no Meta or Google tracking. We only count anonymous visits and whether the test was started and finished.
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