The scoring formula (simple on purpose)

Each slider is rated from 1 to 10. Self‑criticism is inverted (because harsher self‑talk usually lowers self‑esteem). The final score is a weighted average, scaled to 0–100.

• Self‑worth: 24%
• Self‑acceptance: 20%
• Confidence: 18%
• Self‑compassion: 16%
• Boundaries: 12%
• Self‑criticism (inverted): 10%

• Self‑worth + self‑acceptance are the “core beliefs” that shape everything else.
• Confidence matters because it affects action (and action feeds self‑trust).
• Self‑compassion reduces shame spirals and helps you recover from mistakes.
• Boundaries protect your energy and prevent resentment.
• Self‑criticism is included (inverted) because harsh inner talk can quietly drain the whole system.

Frequently Asked Questions

• Is this the same as the Rosenberg Self‑Esteem Scale?

  No. This is a simplified, self‑reflection snapshot inspired by common self‑esteem components. It’s not a clinical scale and isn’t meant for diagnosis.

• How often should I use it?

  Weekly works well (Last 7 days). If you’re actively building habits, you can check in twice a week — just avoid “score‑chasing.”

• Why is self‑criticism inverted?

  Because higher self‑criticism usually lowers self‑esteem. We convert it into a “self‑support score” inside the formula.

• What if my score is low?

  Treat it as information, not a verdict. Focus on one slider to improve by +1 this week. If you feel unsafe, hopeless, or in crisis, contact local emergency services or a qualified professional.

• Will saving or sharing expose my inputs?

  No. Your inputs are processed in your browser. “Save” stores only your score and label locally on this device.

How to use this responsibly

Use the score to notice trends, start conversations, or build small habits. Don’t use it to self‑diagnose. If you’re concerned about your mental health, a licensed professional can help you interpret what you’re experiencing.

• Run “Last 7 days” on the same day each week.
• Pick the lowest slider and choose one tiny action to improve it.
• Re‑check next week and look for direction, not perfection.

Self‑Esteem Score: formula, meaning, and how to improve it (without faking it)

“Self‑esteem” is often described as confidence, but confidence is only one slice. A more useful way to think about it is: self‑esteem = how reliably you treat yourself as worthy and capable — even when you’re imperfect. People with stable self‑esteem still have doubts, bad days, and insecurities; the difference is that those moments don’t completely rewrite the story they tell about who they are.

This calculator is designed for self‑reflection, not diagnosis. It turns six everyday signals into one clear number so you can notice patterns, track trends, and pick a small next step. If you want virality-friendly clarity, here it is: you can raise your score by improving one slider by just +1. That’s the whole point — tiny changes compound.

Your final score is a weighted average of six sliders (each 1–10), scaled to 0–100. Higher is not “better person.” Higher simply means your current self‑relationship is more supportive, steady, and resilient. Lower means your inner system is running with more self‑doubt, harsh self‑talk, or fragile worth that rises and falls with outcomes.

• 0–34 (Very shaky): self‑worth feels conditional; mistakes hit hard; inner critic is loud.
• 35–54 (Mixed): you can feel okay in some contexts, but confidence dips easily under stress.
• 55–74 (Fairly solid): you generally trust yourself and recover faster after setbacks.
• 75–100 (Very solid): stable self‑respect; you still grow, but you don’t abandon yourself.

Each slider is a short “signal.” Don’t overthink it — choose what feels most true lately (Today, Last 7 days, or Last 30 days). If you’re stuck between two numbers, pick the lower one. That keeps the tool honest and makes progress feel real.

• Self‑worth: Do you feel you matter even when you’re not performing? This is the core belief underneath everything.
• Self‑acceptance: Can you hold your flaws without turning them into proof that you’re “not enough”?
• Confidence: Do you trust yourself to try, learn, and handle outcomes — or do you avoid because you fear failure?
• Self‑compassion: When you mess up, do you talk to yourself like a coach/friend or like a bully?
• Boundaries: Can you protect your time, energy, and values — or do you over‑explain, over‑please, and resent later?
• Self‑criticism: How harsh is your inner voice? In this score, higher criticism lowers the final result.

Internally, we keep your sliders on the same 1–10 scale, then apply weights (because some signals tend to drive the rest). Self‑criticism is inverted to become a “self‑support score.” If your self‑criticism is 8/10 (pretty harsh), your self‑support becomes 3/10 (because 11 − 8 = 3). Then everything is averaged and scaled to 0–100.

Step 1: Convert self‑criticism into self‑support.

• Self‑support = 11 − (Self‑criticism)
• So: criticism 1 → support 10, criticism 10 → support 1

Step 2: Weighted average on a 1–10 scale.

Weighted score (1–10) = 0.24×Worth + 0.20×Acceptance + 0.18×Confidence + 0.16×Compassion + 0.12×Boundaries + 0.10×Self‑support

Step 3: Scale to 0–100.

Because the weighted score lives in the 1–10 range, we convert it to 0–100 with: ((weighted − 1) ÷ 9) × 100. This keeps the endpoints intuitive.

Example: Let’s say you choose “Last 7 days” and enter:

• Worth 6, Acceptance 5, Confidence 7, Compassion 4, Boundaries 6, Criticism 7
• Self‑support = 11 − 7 = 4

Weighted (1–10) = 0.24×6 + 0.20×5 + 0.18×7 + 0.16×4 + 0.12×6 + 0.10×4 = 1.44 + 1.00 + 1.26 + 0.64 + 0.72 + 0.40 = 5.46

Scaled (0–100) = ((5.46 − 1) ÷ 9)×100 ≈ (4.46 ÷ 9)×100 ≈ 49.6 → about 50/100 (Mixed). The interpretation would focus on your lowest sliders (self‑compassion and self‑support) because improving those tends to raise the entire system quickly.

If you want a self‑esteem glow‑up that’s real, don’t start with affirmations you don’t believe. Start with evidence‑based self‑trust: make small promises and keep them. Self‑esteem grows from two places: (1) how you treat yourself internally, and (2) the proof you collect from your actions.

• If self‑worth is low: Practice “unconditional worth” language. Replace “I’m only valuable when…” with “I’m valuable, and I’m still learning.”
• If self‑acceptance is low: Try “both/and” statements: “I’m not where I want to be and I’m still worthy.”
• If confidence is low: Pick a tiny challenge that’s slightly uncomfortable and repeat it 3× this week. Repetition builds trust.
• If self‑compassion is low: Use the “friend test”: write what you’d say to a friend in your situation, then say it to yourself.
• If boundaries are low: Use a default script: “I can’t do that, but I can do X.” Boundaries don’t need a courtroom argument.
• If self‑criticism is high: Label the critic (“There’s the critic again”) and switch to a coach voice: specific, kind, and action‑oriented.

• Evidence list (2 minutes): Write 3 things you handled recently (even small). Your brain learns from receipts.
• One clean boundary: Say no (or not now) to one non‑essential request. Self‑respect is practiced, not declared.

The most useful part of the calculator is not the number — it’s the pattern across sliders. Here are common profiles:

• High confidence, low self‑worth: you can perform, but you don’t feel lovable unless you do. This often leads to burnout.
• High compassion, low boundaries: you are kind — but you over‑give. Resentment is a boundary alarm.
• High acceptance, high criticism: you “get it,” but your inner tone is still harsh. Work on voice, not just insight.
• Low across the board: you may be depleted. Start with rest, support, and tiny wins before big goals.

Self‑esteem is affected by sleep, stress, hormones, grief, trauma history, relationships, money pressure, and more. This tool can’t see context — it only reflects your self‑ratings. Use it like a mirror, not a judge. If your score is very low for weeks, or you’re dealing with intense shame, hopelessness, or thoughts of self‑harm, please reach out to a qualified professional or local emergency services right away.

Want a shareable challenge that doesn’t feel toxic? Try this: run “Last 7 days,” then pick the lowest slider and set a +1 goal for one week. Recheck next week and share the “before → after” snapshot. That’s growth you can actually feel.

Three quick example interpretations

Example A — “High critic” profile:

• Worth 6, Acceptance 6, Confidence 7, Compassion 4, Boundaries 6, Criticism 9
• Translation: you’re capable, but your inner voice is punishing. Growth move: train self‑support language after mistakes.

Example B — “People‑pleaser” profile:

• Worth 5, Acceptance 5, Confidence 5, Compassion 7, Boundaries 3, Criticism 6
• Translation: you’re kind, but you leak energy. Growth move: one boundary script + one “no” per week.

Example C — “Fragile win‑loss” profile:

• Worth 4, Acceptance 3, Confidence 7, Compassion 4, Boundaries 5, Criticism 7
• Translation: confidence depends on outcomes. Growth move: worth/acceptance practice + tiny commitments that build stable self‑trust.

• Best timeframe for trends: Last 7 days
• Best timeframe after a tough day: Last 30 days (reduces “today bias”)
• Fastest slider to raise for many people: Self‑compassion or boundaries

Reminder: this is educational self‑reflection, not a diagnosis or medical advice.