Loneliness Test
A 20-item UCLA Loneliness Scale self-test via PhenX for reflecting on social connection and loneliness patterns. It is not a diagnosis.
Who Is This Test For?
This loneliness test is for people who want to reflect on their current sense of belonging, companionship, and social connection.
- People who feel disconnected even when others are around
- Anyone wondering whether loneliness is affecting mood or wellbeing
- People going through transitions such as moving, loss, remote work, or relationship change
- Those who want a structured way to think about social connection needs
Think about how you usually feel. Choose how often each statement feels true for you.
How often do you feel in tune with the people around you?
How often do you feel that you lack companionship?
How often do you feel that there is no one you can turn to?
How often do you feel alone?
How often do you feel that you are part of a group of friends?
How often do you feel that you have a lot in common with the people around you?
How often do you feel that you are no longer close to anyone?
How often do you feel that your interests and ideas are not shared by those around you?
How often do you feel outgoing and friendly?
How often do you feel close to people?
How often do you feel left out?
How often do you feel that your relationships with others are not meaningful?
How often do you feel that no one really knows you well?
How often do you feel isolated from others?
How often do you feel that you can find companionship when you want it?
How often do you feel that there are people who really understand you?
How often do you feel shy?
How often do you feel that people are around you but not with you?
How often do you feel that there are people you can talk to?
How often do you feel that there are people you can turn to?
Turn self-test results into a clearer next step.
Save your results, watch changes over time, and find relevant tools when you need a next step.
- Save your history
- Track changes over time
- Find relevant tools
Retake tests over time to see what changes.
Good To Know
Start Small And Specific
Choose one low-pressure action: send a short message, suggest a 15-minute walk, attend one recurring group, or ask one person a specific question. Vague goals like 'be more social' are harder to act on.
Name The Kind Of Connection You Miss
Loneliness can mean missing practical help, emotional closeness, shared interests, physical presence, or being known deeply. Naming the missing kind of connection helps you choose the next step.
Repeat Contact Builds Closeness
One meeting rarely fixes loneliness. Familiarity grows through repeated, predictable contact, so recurring classes, groups, volunteering, or weekly check-ins often work better than one-off plans.
Understanding the UCLA Loneliness Scale
T he UCLA Loneliness Scale is a widely used 20-item self-report measure of subjective loneliness and social isolation. This version follows the PhenX Protocol 181001 Social Isolation materials and asks how often different social connection experiences feel true for you.
Scores range from 20 to 80. Higher scores reflect more loneliness-related experiences. Several items are reverse-scored because they describe connection, companionship, or feeling understood rather than loneliness directly.
The result bands here are practical reflection ranges, not clinical or normative cutoffs. They are meant to help you think about patterns in belonging, companionship, closeness, and isolation rather than label you.
Loneliness can change. Life transitions, stress, grief, depression, anxiety, remote work, caregiving, and relationship changes can all affect connection. Small repeated contact and appropriate support can gradually rebuild closeness.
Frequently Asked Questions
Is this a diagnosis?
No. This test is for education and self-reflection. It can help you notice loneliness and social connection patterns, but it cannot diagnose a mental health condition.
How is this test scored?
Each item is scored from 1 to 4. Connection-focused items are reverse-scored so the total still points in one direction. Total scores range from 20 to 80, with higher scores reflecting more loneliness.
Are the result ranges clinical cutoffs?
No. The low, mild, moderate, and high bands are practical reflection thresholds, not official diagnostic or normative cutoffs.
Can I feel lonely even if I know many people?
Yes. Loneliness is about the quality and fit of connection, not just the number of people around you. You can feel lonely in a crowd or in relationships that do not feel mutual or meaningful.
What should I do if my loneliness feels severe?
Consider telling a trusted person and looking for professional support, especially if loneliness is persistent, linked with depression, self-harm thoughts, or trouble functioning. If you are in immediate danger, contact emergency services or a local crisis line now.
More Tests
Sources & References
- PhenX Toolkit Protocol 181001: Social Isolation, UCLA Loneliness Scale item text and scoring.
- PhenX Toolkit Protocol 181001 source and availability: permission not required for use.
- Russell D, Peplau LA, Cutrona CE. The revised UCLA Loneliness Scale: concurrent and discriminant validity evidence. Journal of Personality and Social Psychology. 1980;39(3):472-480.
This self-test is for education and reflection only. It is not a diagnosis and is not a replacement for professional support. If loneliness feels persistent, severe, connected with depression, self-harm thoughts, or an inability to function, consider reaching out to a qualified mental health professional or trusted support person. If you are in immediate danger or may harm yourself, contact emergency services or a local crisis line now.