Phone Addiction Quiz
Take this 2-minute quiz to find out if you have phone addiction
Why Take This Quiz?
This phone addiction assessment is based on behavioral science research and helps you understand your relationship with technology. Your results are private and never stored.
What Happens Next?
Based on your score, you'll receive personalized recommendations to improve your digital wellbeing. Whether you need gentle reminders or more structured support, we'll guide you toward healthier habits.
Frequently Asked Questions
How do I know if I'm addicted to my phone?
Signs of phone addiction include checking your phone within 5 minutes of waking, feeling anxious without it, failed attempts to reduce usage, phone use interfering with work or relationships, and mindlessly scrolling for hours. Take this free quiz to get a personalized assessment of your phone habits.
Is this phone addiction test accurate?
This quiz is based on behavioral science research and assesses 8 key areas of phone dependency. While not a clinical diagnosis, it provides a reliable indication of your relationship with your phone and personalized recommendations for improvement.
What should I do if I score high on the phone addiction quiz?
A high score indicates significant phone dependency. Start by downloading Pawse (free, no account needed) to create mindful pauses before opening distracting apps. Set daily time limits, create phone-free zones, and consider speaking with a therapist about digital dependency.
How much screen time is considered phone addiction?
While there's no universal threshold, research suggests more than 4-6 hours of non-work screen time daily, combined with compulsive checking behavior and failed reduction attempts, indicates problematic phone use. This quiz evaluates multiple factors beyond just screen time hours.
Want to learn more? Read our guides on how to stop phone addiction or how to reduce screen time. Ready to take action? Download Pawse free.
Try our other tools: Screen Time Calculator or App Addiction Score.