5 Things To Do When Your Partner ‘Tests’ You — By A Psychologist

The psychology behind your partner’s “relationship tests” is about unfinished stories and unhealed emotional injuries. Here’s how to navigate them.

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Relationships are supposed to be safe places where you can rest in the knowledge that you’re valued and accepted as you are. But many couples find themselves stuck in a recurring pattern where one partner begins to “test” the other. This may be subtle but often unsettling in nature.

These tests may appear as quizzes about past conversations (“Do you remember what I told you last week?”), hypothetical scenarios (“Would you still love me if…?”) or trick situations designed to see how much effort or loyalty the other will demonstrate.

At the beginning, these pop quizzes can look playful or trivial, until you realize these stem from deeper unresolved insecurity, fear of abandonment or old relational and attachment wounds seeking resolution.

Naturally though, this dynamic takes away from the intimacy of your relationship by replacing curiosity with surveillance, trust with scorekeeping and collaboration with examination.

Here are five strategies to navigate your relationship when it starts to feel like more of a classroom than a connection.

1. Understand The Deeper Psychology Behind Testing

When your partner tests you, the literal content hardly ever matters. The real aim is reassurance. Research in attachment theory tells us that people with anxious attachment tendencies often monitor signs of availability and care in their partners.

John Bowlby, the pioneer of attachment theory, described how early caregiving patterns shape our “internal working models” of love. Some of us expect consistency, while others expect neglect or rejection.

Testing behaviors are generally attempts to manage these underlying fears. If your partner tests you and you pass, they feel safe. On the contrary, if you fail, it confirms their deepest fear; perhaps that they are forgettable, unworthy or unimportant.

Unfortunately, this cycle rarely satisfies either partner. The “examiner” is never fully reassured (because the test can always be made harder next time), and the “exam-taker” feels increasingly scrutinized and resentful.

Recognizing this psychological loop is the first step. When you hear a test, the first thing you can do is to remind yourself that your partner is likely feeling insecure at the moment. And when someone feels insecure, a little reassurance goes a long way.

2. Translate Tests Into Direct Requests

Tests are often disguised forms of communication. Instead of saying, “I need to know you were really listening to me,” your partner may ask, “What did I say last week?” Instead of asking, “Can you reassure me that I matter to you?” they may say, “If you loved me, you’d know.”

If your partner is not feeling emotionally safe right now, what often helps is “translation listening.” The goal is to decode the test and surface the underlying need. Psychologist Marshall Rosenberg, the founder of Nonviolent Communication, emphasized that beneath most criticisms or demands lies a universal human need. The need to be seen, to feel secure, to belong.

Here’s how you can put this into practice:

• When faced with a test, pause and ask: “What might my partner be afraid of right now? What reassurance are they seeking?”
• Respond to the need, not the test. For example, instead of scrambling to repeat your partner’s exact words, you might say: “It sounds like you want to know that I really hold onto what you share with me. I do. Tell me the part that feels most important, so I don’t miss it.”

This shifts the conversation from an exam to a dialogue about needs. It doesn’t mean you indulge every test. Rather, you replace the indirect communication with something more honest and relational.

3. Calm Your Nervous System Before Reasoning

Have you ever wondered why these relationship pop quizzes feel so charged, even if they’re short? The answer is rooted in science. Our brains are exquisitely sensitive to social threats. Research on polyvagal theory shows that our nervous system constantly scans for cues of safety or danger in relationships. Being tested often activates a threat response where your body registers scrutiny and judgment, even if no explicit conflict is happening.

In moments of heightened anxiety, logical reasoning barely works because the nervous system is on high alert. You as the recipient, on the other hand, may feel a reflexive urge to defend, prove or withdraw.

Introducing a small ritual of emotional regulation is a good way to take charge of the situation. Here are some ways to do this:

• Engage in a 30-second reset. Face each other, take three slow breaths, and say one grounding phrase each, such as “I’m here” or “We’re on the same team.”
• Micro-pause before responding. Give yourself three seconds of silence before answering any test-like question. This interrupts automatic defensiveness and signals self-possession.
• Create predictable reassurance rituals. Instead of ad hoc testing, agree on consistent ways to show care (a daily check-in, a goodnight text, a weekly date). Small, predictable gestures of connection outweigh dramatic gestures when it comes to building trust.

By soothing the nervous system first, you make space for conversations that actually address the root of the insecurity.

4. Stop The Urge To ‘Performance Reflex’

There’s a hidden layer to relationship tests that many people miss: if you are someone who grew up earning love through performance of any kind, such as getting good grades, focusing on achievements or compliance with authority, you may unconsciously collude with your partner’s tests. Their quizzes activate your old reflex to prove yourself, to get the “A+” and to avoid disapproval at any cost.

Here, psychodynamic research reminds us that until we work toward resolving our past wounds, we will never come to understand how they’re playing out in the present. If your early caregivers linked affection to performance, you may find yourself over-functioning in relationships: over-explaining, over-remembering, over-delivering. As a result, the testing cycle persists because you continue to play the role of “exam-taker” rather than interrupting the dynamic.

Here’s how you can unlearn playing this role:

• Notice the moment you feel the urge to “ace” your partner’s test. Label it internally: “Ah, this is my old performance reflex.”
• Replace the need to prove yourself with offering your genuine presence. Instead of offering your partner perfect recall, you might say: “I may not remember every detail, but I care deeply about what matters to you. Let’s talk about it again.”
• Re-parent your inner “student.” A simple self-soothing phrase such as “Love here is not graded,” can be surprisingly powerful in breaking the unconscious link between performance and acceptance.

5. Switch Scorekeeping With Repair, And Set Limits

Mistakes are inevitable, but they can be followed by repair. If you forget something your partner said, you apologize, you reassure them and then you move on.

In testing relationships, however, the forgotten detail becomes evidence in a larger “case file.” The past is kept alive as a record of “failed exams.” Such scorekeeping is lethal for intimacy.

Research by John Gottman and colleagues shows that the most stable couples are those who can repair quickly after a rupture, within three minutes of a conflict, to be precise, so as to pre-emptively stop the conflict from rupturing into an uncontrollable one. They don’t eliminate mistakes, but they definitely prevent mistakes from calcifying into narratives of neglect or incompetence later on.

However, if you stay locked in testing dynamics, then you tend to replay the same injuries without resolution, escalating resentment in the relationship.

Here’s what you can do to prevent this:

• Create a “no-pop-quiz agreement.” Both partners commit to naming insecurities directly rather than disguising them as tests. There might be slip ups, but in that case, you pause and intentionally reframe it as a request.
• Focus on repair, not recollection. Instead of asking, “Do you remember exactly what I said?” partners must ask, “Can we repair how forgotten I felt?” This brings all the focus down to the emotional impact.
• Set your threshold. Chronic, punitive or manipulative testing calls for setting firm boundaries. Continually moving the goalposts or using testing to humiliate or control can cause relational harm. In such cases, professional intervention may be necessary.

In essence, remember, if you are the partner being tested, your task is twofold: to respond with compassion for the fear driving the behavior, and to set boundaries that protect the relationship from corrosive patterns. If you are the one doing the testing, your task is to risk vulnerability by putting aside the exam paper and simply saying, “I’m afraid. I need you.”

Wondering if your relationship has begun to feel like a classroom? The goal is not to pass every test, but to dismantle the very idea that love requires them. Take the science-backed Relationship Control Scale to learn where you stand.