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Which pattern does your anger run on?

Not a test. Not a score. Twelve questions that map how your anger tends to move — because the right tool depends entirely on that.

There are no right answers and nothing is being scored. Pick whichever option sounds most like you on an ordinary week — not your worst day.

This is an educational self-reflection tool. It is not a psychological test, a screening instrument, a diagnosis, or a measure of how "bad" your anger is — and no result here means anything about you as a person.

Your dominant pattern

What tends to be true of this pattern

The two tools that fit it

Most people are a blend. The point isn't the label — it's knowing which door to go in first.

Want the tools for your pattern in your inbox?

Dr. John's free lesson, The Power of Mindset, plus practical anger tools. No spam, unsubscribe anytime.

Your result is shown above whether or not you sign up.

Or go straight to the full system

The Anger Leadership Course covers all four patterns — physiological regulation, trigger mapping, the thought habits that pour fuel on anger, and communication under pressure. Self-paced, private, lifetime access.

See what's in the course

Prefer to read first? Do anger management classes actually work?

One thing this tool can't help with. If anyone in your home is afraid of you, or you are afraid of someone in your home, that comes before any of this. In the U.S., the National Domestic Violence Hotline is 1-800-799-7233, available 24/7. If you are in immediate danger, call 911.