Mindfulness & Autopilot Test (MAAS)
A validated 15-question assessment based on the Mindful Attention Awareness Scale, measuring how much you operate on automatic pilot and how present you are in daily life.
Who Is This Test For?
This mindfulness test is for anyone who wants to understand how present they are in daily life and whether automatic pilot behavior may be affecting their well-being.
- People who feel like they're 'going through the motions' or missing their own life
- Those who struggle with focus, attention, or being present in conversations
- Anyone interested in developing mindfulness as a skill
- People exploring the connection between attention and emotional well-being
Please read each statement and choose the option that best describes your experience.
I could be experiencing some emotion and not be conscious of it until some time later.
I break or spill things because of carelessness, not paying attention, or thinking of something else.
I find it difficult to stay focused on what's happening in the present.
I tend to walk quickly to get where I'm going without paying attention to what I experience along the way.
I tend not to notice feelings of physical tension or discomfort until they really grab my attention.
I forget a person's name almost as soon as I've been told it for the first time.
It seems I am running on automatic, without much awareness of what I'm doing.
I rush through activities without being really attentive to them.
I get so focused on the goal I want to achieve that I lose touch with what I am doing right now to get there.
I do jobs or tasks automatically, without being aware of what I'm doing.
I find myself listening to someone with one ear, doing something else at the same time.
I drive places on automatic pilot and then wonder why I went there.
I find myself preoccupied with the future or the past.
I find myself doing things without paying attention.
I snack without being aware that I'm eating.
Good To Know
Use Transitions as Mindfulness Bells
Turn everyday transitions—walking through a doorway, starting your car, opening your computer—into reminders to pause and notice the present moment. These 'mindfulness bells' interrupt autopilot throughout the day.
Practice the STOP Technique
When you notice you've been on autopilot, STOP: Stop what you're doing, Take a breath, Observe your experience, Proceed with awareness. This simple practice brings you back to presence.
Engage Your Senses
When you find your mind wandering, deliberately notice what you can see, hear, smell, taste, and touch right now. Sensory awareness is a direct route out of autopilot and into the present moment.
Understanding the MAAS Mindfulness Test
T he Mindful Attention Awareness Scale (MAAS) was developed by Kirk Brown and Richard Ryan in 2003 to measure mindfulness as a trait-like quality of consciousness. Unlike many mindfulness measures that assess beliefs or attitudes about mindfulness, the MAAS focuses on actual present-moment awareness in daily life.
The MAAS includes 15 statements that describe common experiences of operating on 'automatic pilot'—going through daily activities without conscious awareness. Items assess how often you find yourself unaware of emotions, rushing through activities, forgetting things due to inattention, or being preoccupied with the past or future rather than the present.
This test presents scores as 'autopilot concern' rather than traditional mindfulness scores. In the original MAAS, higher scores indicate more mindfulness. This version inverts that: higher scores indicate more difficulty with mindlessness and automatic pilot behavior. All items are scored directly (5-0), where more frequent automatic pilot experiences increase your concern score.
Mindfulness is not about emptying your mind or achieving special states. It is simply the capacity to be aware of what is happening in the present moment without automatic reactivity. Research links higher mindfulness to better emotional regulation, reduced stress, improved focus, and greater well-being.
Frequently Asked Questions
How is this scoring different from the original MAAS?
The original MAAS produces a mindfulness score where higher means more mindfulness. This version inverts that to show 'autopilot concern,' where higher scores indicate more difficulty with mindlessness. All items are scored directly (5-0), so more frequent automatic pilot experiences increase your concern score.
Is being on automatic pilot always bad?
No. Automatic pilot is efficient for routine tasks and conserves mental energy. The concern arises when it dominates your life, causing you to miss important experiences, emotions, or connections. Mindfulness is about having choice—being able to be present when it matters.
Can I improve my mindfulness?
Yes. Mindfulness is a skill that can be developed through practice. Regular mindfulness meditation, grounding exercises, and simply pausing to notice your present experience can all increase trait mindfulness over time. Even brief daily practice can make a difference.
What's the difference between mindfulness and meditation?
Meditation is a formal practice that cultivates mindfulness. Mindfulness is the quality of awareness itself—the capacity to be present in any moment, whether you're meditating, working, talking, or walking. You can be mindful without meditating, though meditation strengthens the skill.
How often should I retake this test?
Trait mindfulness changes gradually with consistent practice. Retaking the test every few months can be useful if you are actively practicing mindfulness, taking a course, or tracking changes during different life periods.
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This self-assessment is a screening tool, not a diagnostic instrument. It cannot replace a professional evaluation by a qualified mental health provider. If you're experiencing significant distress or your symptoms are affecting your daily life, please seek help from a healthcare professional. If you're in crisis, contact emergency services or a crisis helpline.