BASED ON THE BERGEN SCALE

Social Media Addiction Test

6 questions. Think about the past year and answer honestly.

6 questions·1 minute·No signup

What this social media addiction test measures

This test is based on the Bergen Social Media Addiction Scale (BSMAS), a short questionnaire developed by researchers at the University of Bergen and used in studies around the world, including in India. It looks at six signs that show up in most behavioural addictions.

Each question is answered on a five point scale from very rarely to very often, so your total falls between 6 and 30. The questions here are written in our own words, so treat your result as a self check rather than a clinical score.

  • Salience: social media is on your mind even when you're not using it.
  • Tolerance: you feel the urge to use it more and more.
  • Mood modification: you use it to escape problems or feel better.
  • Relapse: you've tried to cut down and it didn't last.
  • Withdrawal: you get restless when you can't use it.
  • Conflict: it gets in the way of work, studies or sleep.

How to read your score

  • 6 to 12, Healthy user: you use social media on purpose.
  • 13 to 18, Leaning in: some habits are forming. Small changes go a long way now.
  • 19 to 23, At risk: studies using the Bergen scale often treat 19 and above as a sign of problematic use.
  • 24 to 30, High dependency: the feed is shaping your day. Change your environment, not just your intentions.

What to do with your result

Start with the sign you scored highest on, because that's where the habit is strongest. Check your real numbers in Screen Time on iPhone or Digital Wellbeing on Android. Turn off notifications from social apps, and keep your phone out of the bedroom at night.

If you scored 19 or more, add friction. App timers can be dismissed in one tap. bloc keeps the apps you pick blocked until you walk to the bloc on your fridge and tap your phone on it to unblock them. That walk gives the urge time to pass.

Frequently asked questions

What is the Bergen Social Media Addiction Scale?

The Bergen Social Media Addiction Scale (BSMAS) is a six item questionnaire created by researchers at the University of Bergen. It scores salience, tolerance, mood modification, relapse, withdrawal and conflict, each on a five point scale, for a total between 6 and 30.

What score means social media addiction on the Bergen scale?

Many studies treat a total of 19 or more as a sign of problematic use. Another common rule flags anyone who answers often or very often on at least four of the six questions. Neither is a medical diagnosis.

Is this social media addiction test free?

Yes. It's free, takes about a minute and shows your result instantly without signing up.

How do I overcome social media addiction?

Measure your real screen time, turn off social notifications, keep your phone out of the bedroom and give yourself a fixed window for social apps. For the apps that take most of your time, add physical friction. bloc keeps chosen apps blocked until you tap your phone on a device on your fridge, so the urge has time to pass.

Is social media addiction a real diagnosis?

Social media addiction is not a formal diagnosis in the DSM-5, but problematic social media use is widely studied and linked with poorer sleep, attention and mood. If it's affecting your sleep, studies or relationships, it's worth acting on.

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