DIAGNOSTIC QUIZ
Phone Addiction Quiz
10 questions. Find out if you're a mindful user or deep in the doomscroll.
10 questions·~2 minutes·Free, instant results
DIAGNOSTIC QUIZ
10 questions. Find out if you're a mindful user or deep in the doomscroll.
The quiz asks 10 questions about how you use your phone on an ordinary day: how soon you check it after waking, whether you keep scrolling past the point you meant to stop, how you feel when it is out of reach, and how often you pick it up with nothing in particular to do. Each answer scores from 0 to 3, so your total is out of 30.
Your result is split into three parts. Impulse is how automatic the reach for your phone has become. Sleep is how much your phone eats into your nights and mornings. Awareness is whether you notice the time going while you scroll. Most people find one of the three is clearly worse than the others, and that is the best place to start.
This is a self check to help you see your habits clearly. It is not a medical test or a diagnosis.
Whatever you scored, the most useful next steps are practical ones. Check your real numbers in Screen Time on iPhone or Digital Wellbeing on Android, because most people underestimate them. Turn off notifications from social apps so the phone stops calling you back. Charge it outside your bedroom and use a normal alarm clock.
If your score is 16 or higher, add friction to the two or three apps that take most of your time. App timers help, but they can be dismissed with one tap. A physical blocker like bloc keeps those apps locked until you walk to your fridge and tap your phone on it, which gives the urge time to pass. Then take the quiz again in a few weeks to see whether your score is moving.
Common signs are checking your phone within minutes of waking up, feeling uneasy when it is out of reach, scrolling well past the time you meant to stop, and picking it up in every idle moment. This free 10 question quiz scores those habits out of 30 and shows you which area is strongest.
A score of 16 to 23 means the apps are winning more often than not, and 24 to 30 indicates high dependency. Scores of 8 to 15 show early warning signs, and 7 or below means you are mostly in control.
Phone addiction is not a formal diagnosis in the DSM-5, but researchers widely study problematic smartphone use and link it with poorer sleep, attention and mood. If your phone use is hurting your sleep, work or relationships, it is worth acting on whatever label you give it.
Start by measuring your real screen time, turning off social app notifications and charging your phone outside the bedroom. App timers can be dismissed with one tap, so for the apps that take most of your time, add physical friction, like bloc, which keeps chosen apps locked until you tap your phone on an NFC device on your fridge.