How Do I Change?
How Do I Change?
Epstein Self-Change Inventory (ESCI) v. 1.0, ©2025, Dr. Robert Epstein  

You are about to take the Epstein Self-Change Inventory (ESCI), a test of self-change designed by Dr. Robert Epstein, one of America's most distinguished research psychologists (follow on Twitter @DrREpstein).

Self-change is the ability to enact positive, long lasting changes in one's life. While some people have a natural ability for changing themselves, self-change can also be broken down into a number of skills that can be measured and trained. In other words, self-change can be learned.

That's good news, because self-change is an important factor in both personal and professional success. Having the ability to make self-improvements can help you break bad habits and become stronger than you were before.

The ESCI is based on scientific studies that show the value that eight different types of skills have for self-change. After you complete the test, you will be given a detailed report showing how strong your skills are in these skill areas. Where your skills are weak, improving them can help you greatly in your life.

If you are conducting research and would like to collect raw data for a group that is taking this test - for a business, research study, classroom activity, or other purpose - please see our Group Testing Instructions.

Most people take about 15 minutes to complete the test. Before we get to the test itself, we will ask you a few basic questions about yourself. Demographic information is being collected for research purposes only and will be kept strictly confidential.

To make sure the scoring is accurate, be sure to fill in all the blanks!

*Required response

*Highest Degree:
None
High School
Community College
Bachelors
Masters
Doctorate
*Race/Ethnicity:
White
Black
Hispanic
Asian
American Indian
Other
*Gender:
Male
Female
Other
*Sexual Orientation:
Straight
Gay or lesbian
Bisexual
Other
Unsure
*Employed:
Yes
No
*Marital Status:
Married
Widowed
Divorced
Separated
Never married
*Income:
Under $5,000
$5,000 to $20,000
$20,000 to $40,000
$40,000 to $60,000
$60,000 to $80,000
$80,000 to $100,000
Over $100,000
I prefer not to say

For each of the following questions, select the answer that best applies to you.


*1. I try to spend time with new people to get me thinking differently.
Agree             Disagree


*2. I sometimes change my habits based on advice from experts.
Agree             Disagree


*3. I often seek challenges to gain new knowledge and skills.
Agree             Disagree


*4. I often think of the benefits of changing my life in the way I want.
Agree             Disagree


*5. I rarely reward myself based on the progress I make.
Agree             Disagree


*6. I try to be honest with myself about my progress.
Agree             Disagree


*7. I try to associate with people who support my goals for self-change.
Agree             Disagree


*8. I always try to get a good night's sleep.
Agree             Disagree


*9. I try to set realistic and clear goals that I can continue to meet.
Agree             Disagree


*10. I ask for help from friends or family when I can't solve a problem.
Agree             Disagree


*11. I keep a journal to help me stay on track.
Agree             Disagree


*12. I accept that change is a continuous process.
Agree             Disagree


*13. I try to develop new hobbies.
Agree             Disagree


*14. I rarely announce my self-change goals to others.
Agree             Disagree


*15. I try to maintain a healthy lifestyle.
Agree             Disagree


*16. I rarely deviate from my daily routine.
Agree             Disagree


*17. I often keep track of my progress.
Agree             Disagree


*18. I try to befriend people who share self-change goals similar to mine.
Agree             Disagree


*19. I sometimes take strategic breaks when I feel stuck.
Agree             Disagree


*20. I sometimes ask questions about topics I don't know well.
Agree             Disagree


*21. I sometimes change my physical space to get me thinking in new ways.
Agree             Disagree


*22. I try to meet small, easy goals to help me reach bigger, harder goals.
Agree             Disagree


*23. I often spend a few minutes in the morning to plan my day based on my goals for self-change.
Agree             Disagree


*24. I try to follow consistent routines that support my change.
Agree             Disagree


*25. I rarely keep track of my progress.
Agree             Disagree


*26. I often try to think of multiple ways to solve a problem.
Agree             Disagree


*27. I often make commitments with others to increase my productivity.
Agree             Disagree


*28. I reach out to loved ones or friends when I feel down.
Agree             Disagree


*29. I use breathing and other relaxation techniques to manage my fears.
Agree             Disagree


*30. I always try to learn from my failures.
Agree             Disagree


*31. I try to set specific and challenging goals for self-change.
Agree             Disagree


*32. I seek professional help when needed.
Agree             Disagree


*33. I often reward myself based on the progress I make.
Agree             Disagree


*34. I prefer to work in a setting with supportive people.
Agree             Disagree


*35. I often find it hard to get started on important new tasks.
Agree             Disagree


*36. I sometimes make lists of obstacles that are blocking my way.
Agree             Disagree


*37. I try to repeat affirmations to build my confidence.
Agree             Disagree


*38. I try to think of potential roadblocks I might face and plan accordingly.
Agree             Disagree


*39. I know that setbacks are part of the change process.
Agree             Disagree


*40. I rarely record new ideas when they occur to me.
Agree             Disagree


*41. I visualize how my life will improve if my plan for self-change is successful.
Agree             Disagree


*42. I try to reduce contact with people who are blocking my way.
Agree             Disagree


*43. I try to review the progress I have made, rather than thinking of my setbacks.
Agree             Disagree


*44. I almost always continue to try, even when it is hard for me.
Agree             Disagree


*45. I sometimes seek out workshops or courses to learn skills that might help me.
Agree             Disagree


*46. I seek feedback from those I trust when I face setbacks.
Agree             Disagree


*47. I sometimes change my daily routine to get me thinking in new ways.
Agree             Disagree


*48. I try to have new experiences to broaden my point of view.
Agree             Disagree


*49. I try to read books or articles on topics I know little about.
Agree             Disagree


*50. I often try to make new friends.
Agree             Disagree


*51. I often get rid of items (such as photos or sweets) that might hold me back.
Agree             Disagree


*52. I try to reduce harmful patterns in my thoughts.
Agree             Disagree


*53. I let other people know about the life change (or changes) I am trying to make.
Agree             Disagree


*54. I sometimes record why I want to change.
Agree             Disagree


*55. I almost always stop trying when things get hard for me.
Agree             Disagree


*56. I listen to people when they say I'm slipping back into old patterns.
Agree             Disagree


*57. I often announce my self-change goals to others.
Agree             Disagree


*58. When I want to change, I plan how to do so.
Agree             Disagree


*59. I always try to set aside time for physical exercise.
Agree             Disagree


*60. I try to avoid situations or substances that could harm my progress.
Agree             Disagree


*61. I try to listen to new kinds of music for inspiration.
Agree             Disagree


*62. I sometimes make or revise a list of the benefits of self-change.
Agree             Disagree


*63. I share my thoughts and feelings with people who support my plans self-change.
Agree             Disagree


*64. I keep the promises I make.
Agree             Disagree


*65. I sometimes make lists of what I am grateful for.
Agree             Disagree


*66. I rarely exercise.
Agree             Disagree


*67. I often record new ideas when they occur to me.
Agree             Disagree


*68. I often record my progress using a graph, chart, or other means.
Agree             Disagree


*69. I often celebrate when I make progress.
Agree             Disagree


*70. I rely on methods that have helped me achieve success.
Agree             Disagree


*71. I always continue to try to improve my self-management skills.
Agree             Disagree


*72. I rarely reach out to other people when I feel down.
Agree             Disagree


*73. I seek out tools to help me meet my self-change goals.
Agree             Disagree


*74. I change my approach if I don't observe progress after trying multiple times.
Agree             Disagree


*75. I sometimes think about problems that may not have an answer.
Agree             Disagree