Smartphones keep us connected, entertained, and informed — but for many people, they can also become a source of stress and dependency. If you’ve ever caught yourself checking your phone first thing in the morning, scrolling late at night, or feeling anxious when it’s not nearby, you might be wondering if your habits are normal.
This phone addiction test (self-assessment quiz) can help you reflect on your relationship with your device. It only takes a few minutes and will give you insights into whether your phone use is balanced, at risk, or potentially problematic.
Important: This quiz is not a medical diagnosis. Instead, it’s a private tool to raise self-awareness and help you decide whether it may be time to make changes or seek support.
Take the quiz below to discover your results.
Understanding Your Results
- Low Risk (0–3 points): Your phone use appears balanced. Stay mindful of habits.
- Moderate Risk (4–7 points): Some warning signs are present. Consider small changes like setting limits or phone-free times.
- High Risk (8–12 points): Your answers suggest phone use may be affecting your daily life. Support and strategies are available to help.
Why Take a Phone Addiction Quiz?
Phone addiction is increasingly common in today’s always-connected world. This quiz can help you:
- Recognize whether your habits may be causing stress, distraction, or relationship strain.
- Spot early warning signs before they escalate.
- Take the first step toward healthier tech boundaries.
What Should I Do If My Score Is High?
If your score suggests a high risk, you don’t have to face it alone. Many people struggle with digital balance, but practical support is available:
- Try digital detox techniques or app timers.
- Replace phone time with offline activities you enjoy.
- Book a free confidential session with us at FixingYouNow to explore strategies for healthier tech use.
FAQs
Can this quiz diagnose cell phone addiction?
No. This is a self-assessment tool, not a clinical diagnosis. It helps you reflect on your habits and consider next steps.
Is my quiz result private?
Yes. Your answers are confidential and not stored or shared.
What if I get a high score?
A high score means your phone habits may be affecting your well-being. Consider making changes or speaking to a professional.
How long does the quiz take?
The quiz has 6 questions and takes less than 3 minutes.
Ready to take the next step?
If your quiz results suggest your phone use may be out of balance, support is available. Speaking to someone can help you create healthy boundaries and regain control.