Introvert, extravert or ambivert? What the research actually says

It is a scale, not two teams

Online, people tend to announce themselves as one or the other, as if there were two species of human. In research, extraversion is measured as a continuous trait, and when you plot scores for a large group, you get a bell curve. A small number of people sit at each end. Most people land somewhere in the middle, which is what the word ambivert describes.

So if you have ever thought “I'm an introvert, but I love a good party”, nothing is wrong with you. You are just closer to the middle than the labels suggest.

What extraversion actually measures

In the Big Five model, extraversion covers several related tendencies:

• Sociability: enjoying being around people and seeking them out.
• Assertiveness: speaking up, taking charge, being comfortable in the spotlight.
• Energy and positive emotion: feeling enthusiastic, upbeat and eager for action.
• Excitement seeking: liking noise, stimulation and novelty in the environment.

Notice what is not on the list: shyness, kindness, intelligence or social skill. Those are separate things. A highly introverted person can be a brilliant public speaker, and a highly extraverted person can be awkward in conversation.

Myths worth dropping

“Introverts are shy”

Shyness is about anxiety: worrying how others will judge you. Introversion is about preference: how much social stimulation feels good. Plenty of introverts are confident and simply prefer a quiet dinner to a crowded bar. Plenty of extraverts feel nervous in social situations but go anyway, because they want the company.

“Extraverts are shallow”

Extraverts often think out loud, which can look like talking before thinking. In practice they are processing ideas through conversation. Many deep thinkers do their best work in a lively discussion.

“You should push yourself to be more outgoing”

Studies that asked people to act more extraverted for a week found it can lift mood in the moment, but some introverted participants also reported feeling more tired. Acting outside your natural level works best when it is chosen for something that matters to you, not as a permanent rule.

The energy question

The most practical way to think about this trait is as an energy budget. After a long day of meetings or a family gathering, do you feel charged up or drained? Do you recover best by calling a friend or by being alone with a book? Your answer tells you more than any label.

This matters because people often run into trouble not because of their trait, but because their life does not fit it: an introvert in an open-plan office with back-to-back calls, or an extravert working alone from home for months.

Why ambiverts have an edge in some situations

One well-known study of salespeople found that those near the middle of the extraversion scale sold more than either strong introverts or strong extraverts. The likely reason: they could both talk confidently and listen patiently. Being in the middle means you can usually switch modes without too much effort.

Using this in everyday life

• Plan recovery time. If you are more introverted, put a quiet evening after a busy social weekend. If you are more extraverted, schedule a call or a walk with a friend during a solitary work stretch.
• Say what you need. “I loved tonight, I just need an hour on my own” is easier to hear than silently disappearing.
• Don't use the label as an excuse. Introversion explains why something is tiring; it does not mean you can never do it.
• Look at your partner or team. Many recurring arguments about weekends, holidays or meetings are really about different energy budgets.

Find out where you sit

The free Big Five test gives you an extraversion score from 0 to 100 instead of a yes-or-no label, and the 16 personality types test shows whether your E or I is strong or only slight. If you are in a couple with a different energy level, read when an introvert and an extravert are together.

Frequently asked questions