Phone and Social Media Addiction Test

You unlock the screen to reply to one message and surface half an hour later, with no idea where the time went. If that happens most days, it is natural to wonder: am I addicted to my phone? This phone addiction test turns that question into a clear number and shows which everyday habits feed it, from reflex checking to late-night scrolling.

What the test measures

The headline result is your phone addiction level, a score from 0 to 100 built from four separate scales. Checking on autopilot covers pickups with nothing to check, a look at the screen before getting out of bed, phantom buzzes and notifications that cannot wait. Lost time and control covers the minute that becomes half an hour, broken screen-time limits, sleep pushed later and people who complain that you are always on your phone. Social media pull covers the endless feed, likes and comments, comparison with other people's lives and the fear of missing posts, so the result works as a social media addiction test too. Can't be without it covers unease when the phone is out of reach, nerves over a dying battery and using the screen to escape boredom or stress.

How it works and what you get

There are 24 short statements about everyday situations, and most people finish in about five minutes. For each one you choose how often it happened in the last month, from Never to Very often. A third of the statements describe the opposite habit, such as leaving home without the phone and feeling fine, which keeps the score honest when you answer quickly. Unlike a typical cell phone addiction quiz, the result does not stop at yes or no. You get:

• your level from 0 to 100, from in control to addicted;
• a separate score for each of the four habits;
• the habit that pushes your level up the most and the one that holds it down;
• a comparison with other people who took the test.

Many people are surprised by the breakdown. Someone who rarely posts can still score high because of lost time, and someone with modest screen time can score high on unease without the phone. That mix shows where to start changing the habit.