The Mindfulness Attention Awareness Scale (MAAS)

The Mindful Attention Awareness Scale (MAAS) is a globally recognized psychological instrument designed to measure your core characteristic of mindfulness—specifically, your tendency to be receptive and aware of what is occurring in the present moment.

Are you living in the “here and now,” or are you constantly running on autopilot? This scientifically validated 15-item questionnaire helps you discover how frequently your attention wanders away from your current experience.

Instructions:

Below is a collection of statements about your everyday experience. Please indicate how frequently or infrequently you currently have each experience. Try to answer according to what really reflects your experience rather than what you think your experience should be. Don’t forget to treat each item separately from every other item. I recommend taking at least 3 minutes in a silent, comfortable place.

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The Mindfulness Attention Awareness Scale (MAAS)

1. I could be experiencing some emotion and not be conscious of it until some time later

2. I break or spill things because of carelessness, not paying attention, or thinking of something else

3. I find it difficult to stay focused on what’s happening in the present

4. I tend to walk quickly to get where I’m going without paying attention to what I experience along the way.

5. I tend not to notice feelings of physical tension or discomfort until they really grab my attention

6. I forget a person’s name almost as soon as I’ve been told it for the first time

7. It seems I am “running on automatic,” without much awareness of what I’m doing

8. I rush through activities without being really attentive to them

9. I get so focused on the goal I want to achieve that I lose touch with what I’m doing right now to get there

10. I do jobs or tasks automatically, without being aware of what I'm doing

11. I find myself listening to someone with one ear, doing something else at the same time

12. I drive places on ‘automatic pilot’ and then wonder why I went there

13. I find myself preoccupied with the future or the past

14. I find myself doing things without paying attention

15. I snack without being aware that I’m eating

Understanding Your Results: What Does the MAAS Measure?

Unlike some mindfulness assessments that focus on learned meditation skills, the MAAS measures dispositional mindfulness—your natural, everyday capacity to be present.

Interestingly, all 15 questions in this scale are formulated “in reverse.” They describe states of mindlessness, acting on automatic pilot, or being preoccupied with the past and future. Therefore, the less frequently you experience these “autopilot” moments, the higher your overall mindfulness score.

How to Interpret Your MAAS Score

The scale uses a 6-point Likert system (ranging from 1 = Almost Always to 6 = Almost Never). Because the statements describe a lack of awareness, a higher total average indicates a higher level of dispositional mindfulness.

  • Normative Average for Adults: According to clinical research, the average score for the general adult population is around 4.20 (out of 6).
  • Normative Average for College Students: Student populations typically average slightly lower, at approximately 3.83.

Higher MAAS scores are scientifically correlated with higher emotional well-being, psychological flexibility, and lower levels of depression, stress, rumination, and cognitive fusion (which aligns perfectly with the goals of Acceptance and Commitment Therapy – ACT).

History & Scientific Authority

The MAAS was developed in 2003 by prominent psychologists Kirk Warren Brown, Ph.D., and Richard M. Ryan, Ph.D., during their research at the University of Rochester.

The scale is deeply rooted in Self-Determination Theory (SDT) and is widely utilized by leading institutions worldwide, including the Positive Psychology Center at the University of Pennsylvania. The original foundational study, “The benefits of being present: Mindfulness and its role in psychological well-being,” was published in the prestigious Journal of Personality and Social Psychology.

Psychometric Properties (Reliability & Validity)

The MAAS is highly respected in both clinical and academic settings due to its robust psychometric properties:

  • Reliability: The scale demonstrates excellent internal consistency, with a Cronbach’s alpha ranging from .82 to .92 across various studies.
  • Validity: Extensive research proves its construct validity, showing strong correlations with effective stress coping mechanisms and emotional regulation.

Frequently Asked Questions

How long does the MAAS test take?

The test consists of 15 simple statements and generally takes less than 3 to 5 minutes to complete.

Can my mindfulness score be improved?

Yes. While the MAAS measures your baseline dispositional mindfulness, practices such as mindfulness meditation, Acceptance and Commitment Therapy (ACT), and cognitive-behavioral techniques can significantly enhance your ability to stay in the present moment.

Are there other versions of the MAAS?

Yes, due to its global impact, the MAAS has been translated into dozens of languages. There is also a 14-item version adapted specifically for adolescents (ages 14-18), known as the MAAS-A, which was developed in 2011 to account for teenage developmental stages.

Reference:
Brown, K. W. & Ryan, R. M. (2003). The benefits of being present: Mindfulness
and its role in psychological well-being. Journal of Personality and Social Psychology,
84(4), 822-848. https://doi.org/10.1037/0022-3514.84.4.822

Author:

Dmytro Shevchenko – Master of Psychology (2011), psychotherapist and ACT-therapy specialist with over 14 years of practice. A member of the APA and ACBS, he has focused on Acceptance and Commitment Therapy since 2018 to help clients build flexible, values-driven lives.

2 thoughts on “The Mindfulness Attention Awareness Scale (MAAS)”

    • I’m so sorry. How can I help? If it’s easier for you to listen to an audio version or use a different format, let me know, and I will improve the content format.

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