How the test works
You will see one statement at a time. Some may feel similar; this is intentional. Please respond as honestly as you can. All questions are required.
What this test explores
This test explores four aspects of phone use:
- Preoccupation & checking – how often you think about or check your phone.
- Emotional reliance – how much you use your phone to regulate mood or escape feelings.
- Interference with daily life – impact on sleep, focus, work or relationships.
- Control & boundaries – how difficult it feels to limit your phone use.
Answer based on your typical use in the last few months.
How to use this result
Phones are designed to capture attention. Struggling to set limits is not a personal failure; it often reflects how technology, habits and stress interact.
You might experiment with small changes: silent mode in certain hours, phone-free meals, charging your phone outside the bedroom, or time-limited apps for social media. Sustainable adjustments often start with one or two realistic steps.
Phone Use Test – FAQ
Does a high score mean I am addicted to my phone?
Not necessarily. A high score suggests that phone use has a strong presence in your life and may be difficult to balance. Only a professional can assess whether this reaches the level of an addiction.
Can phone use habits really change?
Yes. Even if change feels hard, small, consistent adjustments in routines and environment can gradually reduce compulsive checking and free up mental space.
Should I share this result with a professional?
You can. The test is not diagnostic, but it can be a helpful starting point to talk about attention, sleep, mood and how technology fits into your life.