If you’re recovering from smell loss, you might find yourself wondering, Is anything changing? It can be hard to tell day to day. A simple self-assessment can help you get a clearer sense of where you are right now, and whether anything improves over time.
You don’t need any fancy equipment. Just a few household items, a willing helper, and a bit of time to focus. This test is especially useful before you begin smell training, but it can be done at any point in your recovery journey.
What This Test Can Tell You
This self-assessment helps you get a feel for:
- Whether you’re able to detect or recognise smells
- If you’re experiencing parosmia (distorted smells) or phantosmia (smells that aren’t there)
- How your smell experience changes over time
It’s not a medical diagnosis, but it’s a helpful tool for reflecting on what you can smell — and tracking any small changes that may happen.
Part One: A Few Quick Questions
Before starting, take a moment to answer the following. You can jot down your answers or ask someone to record them for you.
- Can you tell the difference between sugar and salt when tasting?
- Do pleasant smells or flavours seem strange or unpleasant to you?
- Do you ever smell things that others can’t detect?
- Can you sometimes smell something, even if it’s vague or unclear?
These questions give clues about:
- Taste vs smell (question 1)
- Distortions such as parosmia (question 2)
- Phantom smells, or phantosmia (question 3)
- Residual smell function (question 4)
Part Two: The Smell Recognition Test
You’ll need:
- A helper
- A blindfold
- A pen or pencil
- The downloadable self-assessment form (we’ll provide that below)
- Five strongly scented household items (choose from the list below)
Suggested Smell Items:
Pick any five from this list, or choose others with strong, familiar smells:
- Ground coffee or coffee granules
- Lemon rind
- Mint, thyme, rosemary, or other herbs (fresh or dried)
- Vanilla extract
- Toothpaste
- Washing-up liquid or laundry soap
- Mustard, ketchup, or brown sauce
- Shoe polish
- Almond extract or other flavourings
How to Do the Test:
- Blindfold yourself. You should not be able to see or touch the items.
- Your helper should present the items one at a time, holding them close to your nose or placing a small amount on a spoon.
- After each item, describe what (if anything) you can smell. Your helper should record your response on the tracking form.
- Wait until all five items have been tested before removing the blindfold.
Repeat the Test Over Time
We recommend saving your results and doing this test again every few months. Use the same items each time for consistency. It’s a simple way to track even small shifts in your ability to detect or recognise smells.
Some people notice changes sooner than they expect – others take longer. Every smell loss journey is different.
Download the Self-Assessment Form
Key Takeaway
Tracking your smell experience doesn’t need to be complicated. With just a few items and a bit of time, you can build a clearer picture of what you’re sensing, and whether anything is changing. It’s one small step toward feeling more in control of your recovery.
