This assessment measures your subjective satisfaction of basic psychological needs based on Self-Determination Theory. It is for self-reflection and educational purposes only — not a clinical evaluation. If you are experiencing persistent feelings of helplessness or disconnection, contact the 988 Suicide & Crisis Lifeline (call or text 988) or speak with a mental health professional.
The Basic Psychological Needs Scale, rooted in Self-Determination Theory by Deci and Ryan, measures how well three fundamental human needs are being met: Autonomy (feeling self-directed), Competence (feeling effective), and Relatedness (feeling connected). Research shows satisfaction of all three is essential for intrinsic motivation and well-being.
Psychological Needs Assessment
21 questions — rate how true each statement is for you right now
How to Use the Psychological Needs Assessment
Self-Determination Theory (SDT), developed by psychologists Edward Deci and Richard Ryan over four decades of research, proposes that three basic psychological needs — autonomy, competence, and relatedness — are universal and essential for well-being, growth, and intrinsic motivation. This 21-item assessment measures how satisfied each of these needs currently feels in your life.
Step 1: Rate All 21 Items Honestly
Each item is a statement about your current experience. Rate how true it feels for you right now on a 7-point scale from "Not at all true" (1) to "Very true" (7). There are 7 items per need (autonomy, competence, relatedness). Answer based on how things actually feel in your life at this time — not at your best, and not your ideal.
Understanding the Three Needs
Autonomy is the experience of self-direction — feeling that your choices reflect who you genuinely are, not just external pressure or internal coercion. Autonomy doesn't mean independence from others; it means acting from a sense of volition and alignment with your values. Competence is the experience of being effective — feeling that you can succeed in meaningful challenges and that your skills are growing. It requires challenges that are stretching but not overwhelming. Relatedness is the experience of genuine connection — feeling that you matter to others and that others matter to you, with mutual care and belonging.
Step 3: Use the Results to Identify Gaps
Scores for each need range from 1.0 to 7.0. Scores above 5.0 suggest strong satisfaction. Scores of 3.5-5.0 suggest moderate satisfaction with room for growth. Scores below 3.5 suggest a need that may be significantly unmet and worth prioritizing. Research by Deci, Ryan, and colleagues shows that when any of the three needs is chronically unmet, it tends to undermine well-being and motivation — even if the other two are well-satisfied.
Taking Action
The most useful response to a low-scoring need is not to try to satisfy it directly through external means (rewards, praise, validation) but to create conditions that allow it to grow organically: finding work with genuine choice, seeking meaningful challenges, investing in relationships where you feel truly known. The suggestions provided after the assessment reflect research-backed strategies for each dimension.
FAQ
Is this psychological needs quiz free?
Yes, completely free. No signup, account, or email required. Results are calculated instantly in your browser without any data being sent to a server.
Is my data private?
Yes. Everything runs in your browser. Your answers are never sent to any server. Because this is a clinical-adjacent tool, responses are not saved in local storage — results are shown for the current session only.
What is Self-Determination Theory?
Self-Determination Theory (SDT) was developed by psychologists Edward Deci and Richard Ryan. It proposes that humans have three basic psychological needs — autonomy (feeling free and self-directed), competence (feeling effective and capable), and relatedness (feeling connected to others) — and that satisfaction of these needs is essential for psychological well-being and intrinsic motivation.
What do autonomy, competence, and relatedness mean?
Autonomy means feeling that your actions are self-chosen and authentic — that you're living according to your own values. Competence means feeling effective and capable in important areas of your life. Relatedness means feeling genuinely connected to others — caring and being cared for.
How is the quiz scored?
There are 21 items — 7 per need. You rate each item on a scale from 1 (Not at all true) to 7 (Very true). Your score for each need is the average of its 7 items (1.0-7.0). Higher scores indicate greater need satisfaction in that dimension.
What happens when psychological needs are unmet?
Research by Deci, Ryan, and colleagues shows that chronically unmet basic needs are associated with lower well-being, reduced intrinsic motivation, more external regulation (seeking validation or rewards from outside), and greater vulnerability to anxiety and depression. Meeting all three needs tends to support flourishing.
How can I improve my psychological needs satisfaction?
For autonomy: identify areas where you feel coerced and look for choices within constraints; align activities with your core values. For competence: seek challenges just beyond your current skill level; track small wins. For relatedness: invest in a few deep, genuine connections; practice vulnerability and active listening.