The maladaptive daydreaming test was meant so that you can quickly and easily see where you fall relative to other maladaptive daydreamers.

As you likely know, psychiatrists utilize the Diagnostic and Statistical Manual (DSM) that lists out various forms of mental disorders.

Each disorder will have a range of symptoms that psychiatrists look to in order to try to figure out whether or not their client has a certain disorder.

Maladaptive daydreaming is not included in the DSM despite recent efforts made. This is partly why, as I wrote about in my own story, none of the psychiatrists or psychologists who I paid a large amount of money to in New York took my maladaptive daydreams serious.

Being Honest With Yourself is Crucial

When I was at my peak of maladaptive daydreaming, it was consuming nearly all of my non-essential resources.

I go to bed daydreaming about the increasingly abstract world I had created for myself. I would wake up and pick up the script right where I left off.

I decided that maybe a way to break these maladaptive daydreams was by being ruthlessly honest by myself.

However, as you already no doubt know, being honest with yourself about your maladaptive daydreams is incredibly hard.

Almost all maladaptive daydreamers – including myself – feel a mix of embarrassment and shame as it pertains to their daydreams. Which isn’t irrational. Telling someone you’re stuck in a fantasy world most of the day is sure to raise some serious looks from people!

So I decided to create a little test for myself. I’ve since published this test and hundreds of people have now taken it as part of the broader Maladaptive Daydreaming Course.

The Maladaptive Daydreaming Course details the seven-step method and various “tricks” I used to finally overcome my maladaptive daydreaming. It has since been used by hundreds of others.

You can learn more about it by clicking here if you’re interested.

How the Maladaptive Daydreaming Test Works

The test only takes a few minutes to fill out. However, you should think seriously and deliberately about your choices.

Here’s how it works: there are 10 assertions that require you to rate how much you “agree” or “disagree” with that assertion.

For example, if you strongly agree (meaning the assertion strongly pertains to your situation) you give it a 10. If you strongly disagree (meaning the assertion does not pertain to your situation) you give it a one. Obviously, if you fall somewhere in the middle you give some score in-between.

After taking the test many e-mail me their results and I’ve compiled these results in a graph so you can see where you fit in the spectrum of maladaptive daydreamers.

Let’s get started:

The Maladaptive Daydreaming Test

Instructions: Choose a number between one and ten for each of the following assertions. Choose 10 if you “Strongly Agree” with the assertion. Choose 1 if you “Strongly Disagree” with the assertion. Once complete, add up each of your answers to get your final score (that score will be between 10 and 100).

Note: Not all of these assertions may be relevant to your kind of maladaptive daydreaming. That’s perfectly fine. If a question does not apply, simply put a 1.

1. Maladaptive daydreaming has impacted my life in a severely adverse manner.

1          2          3          4          5          6          7          8          9          10

2. Maladaptive daydreaming is something I do multiple times a day, every day.

1          2          3          4          5          6          7          8          9          10

3. Maladaptive daydreaming has impacted my academic, social, and/or professional life.

1          2          3          4          5          6          7          8          9          10

4. My maladaptive daydreams have become increasingly abstract over time.

1          2          3          4          5          6          7          8          9          10

Explanation of assertion: your maladaptive daydreams used to be somewhat related to your real life, but now are entirely divorced from your real life.

5. I repeat many of the same “scenes” or “scripts” from my maladaptive daydreams many times.

1          2          3          4          5          6          7          8          9          10

Explanation of assertion: you repeat the same stories, scenes, or scripted dialogue from your maladaptive daydreams over and over in your head.  

6. My maladaptive daydreams have grown much more complicated and complex over time.

1          2          3          4          5          6          7          8          9          10

Explanation of assertion: the timelines and stories involved in your maladaptive daydreams have grown more complicated and complex over time.

7. My maladaptive daydreams no longer revolve around the “real me” as the central character.

1          2          3          4          5          6          7          8          9          10

Explanation of assertion: your maladaptive daydreams began as something close to the real you being a central character, but now this central character shares very few similarities or attributes to the real you.

8. I find it difficult to concentrate when I absolutely need to because my maladaptive daydreams will enter my head.

1          2          3          4          5          6          7          8          9          10

Explanation of assertion: even when you absolutely must focus on a task, your maladaptive daydreams still enter your head and distract you (making it difficult to focus and/or concentrate when needed).

9. I find myself thinking about my maladaptive daydreams whenever I have spare time.

1          2          3          4          5          6          7          8          9          10

10. I consider my maladaptive daydreams to now be a central part of who I am as a person.

1          2          3          4          5          6          7          8          9          10

Explanation of assertion: you have trouble sometimes differentiating between real life and the life being lived through your maladaptive daydreams.

Past Maladaptive Daydreaming Test Results

The following are the accumulated results of those who have previously completed the Maladaptive Daydreaming Test. In total there have been over 600 participants.

As previously noted, these results are put here merely so you can see where you fall in the range. Often it is the case that those who score highest have the best ability to quit their maladaptive daydreaming because they are more motivated to stop.

You should not be discouraged by the score you receive – neither scoring low or high is necessarily a bad thing. The results are here just to show you how others scored.

Cumulative Score% In Each CategoryAccumulated %
0-209%9%
20-4013%22%
40-6019%41%
60-8031%72%
80-10028%100%
Maladaptive Daydreaming Test Results

Below is a graph showing the distribution of scores:

Maladaptive daydreaming test results
Maladaptive Daydreaming Distribution Results

Conclusion: How Should You View Your Results?

Personally what I’ve found from those who have sent me their scores is that those who score high and those who score a bit lower are roughly equally able to overcome their maladaptive daydreaming.

In fact, I’ve observed that those who score lowest (below 30) have the toughest time overcoming their maladaptive daydreaming.

The conclusion I’ve drawn from this is that those who score lower (below 30) haven’t quite hit their “breaking point” yet where they’re fed up with their maladaptive daydreams and are desperate for change.

Those who score above 50 (which is the majority of people who have taken the test) are at their breaking point and are thus motivated to make a change and stop their maladaptive daydreaming.

I personally don’t believe you can “will yourself” to overcoming maladaptive daydreaming. Instead, you need to engage tactics and strategies along with deep introspection about how these maladaptive daydreams came about.

This can be a painful, but surprisingly quick process. Many who suffer from maladaptive daydreams quickly overcome them once they take just a few minutes to say “Why do these really occur?” and start using a few tactics and strategies.

If you haven’t already, take the time to fill out this test. Take as long as you need. Really think about the questions asked and just how much they apply to your life. If you’d like to send me the results, you are more than welcome to and I’ll add them to the distribution above.

Take care as always,

Alex

P.S. – If taking this test was helpful, I’m sure you will find the Maladaptive Daydreaming Course even more so.