Digital Addiction Test (Are You Addicted to Your Phone?)

Digital Addiction Test – Reclaim Your Attention
📱
⚠ Digital_Addiction_Scan.exe

How Much Is Your
Phone
Controlling You?

A 5-minute diagnostic that maps your digital habits, scores your app offenders, and builds a personalised detox plan — with copy-paste DND setup instructions.

Avg screen time: 4h 37m/day
Phone checks: 96×/day
Apps: 80 installed, 9 used daily
Sleep disrupted by phone: 71%
⚠️ This is a self-reflection tool — not a clinical diagnosis of Internet Addiction Disorder or similar conditions. For significant concerns, please consult a digital health professional or therapist.
Addiction Index + Heatmap
Scored across 6 dimensions with a check-frequency heatmap and stacked bar.
App Offender Map
Rate your top apps by category — see which ones cause the most harm.
Detox Plan + DND Setup
3-step plan, micro-detox challenges and copy-paste phone DND instructions.
Digital_Scan01/18
// usage_patterns
App_Offender_ScanFinal Step
// rate_your_top_apps
Rate Your App Usage
For each category, drag the slider to your daily average. Then tap any apps you actually use. This builds your personal offender map.
📱
SCANNING DIGITAL HABITS
// analysing_addiction_patterns...
// scoring addiction index
// mapping app offenders
// building heatmap
// generating detox plan
LOW HIGH
–
Addiction Index
Screen Time by App Category
Based on your self-reported usage. Red = highest risk category.
App Offender Map
Your highest-risk categories ranked by harm score (time × addictiveness × purpose displacement).
Phone Check Frequency Heatmap
Estimated hourly phone-checking pattern based on your responses. Redder = higher frequency.
Your 3-Step Digital Detox Plan
Micro-Detox Challenges
Two experiments to run. Accept one (or both) to prove to yourself that you can disconnect.
App Blocking Presets
Step-by-step instructions to block your top offenders on each platform.
DND Setup — Copy & Paste Instructions
Your personalised Do Not Disturb configuration. Copy and follow on your device right now.
⚠️ This is a self-reflection tool for personal digital wellness — not a clinical diagnosis of addiction or compulsive use disorders. For significant concerns, please consult a mental health professional.

“I’ll just check for a second…”

And somehow it turns into 30 minutes.

You pick up your phone without thinking.
You scroll even when you’re tired.
You feel like you’re always “on,” but never fully present.

This digital addiction test helps you understand how much your screen habits are actually affecting your life.

👉 [Start the Digital Addiction Test]

What is this digital addiction test?

This is a quick self-assessment that looks at how your phone and screen use impact your focus, mood, and daily life.

It checks:

  • How often you use your phone without purpose
  • How hard it is to put your device down
  • How screen time affects your sleep and focus
  • Whether you feel restless without your phone

In just a few minutes, you’ll get a clear idea of your digital habits.

How it works

  1. Answer 8–10 simple questions
  2. Get your digital addiction score instantly
  3. See how your habits are affecting you

No sign-up. No waiting. Just honest insight.

Your digital addiction score explained

Low Usage

You use your phone with control. It doesn’t interfere much with your life.

Moderate Usage

You rely on your phone more than you should, but it’s manageable.

High Usage

Your screen time is starting to affect your focus, sleep, or mood.

Very High Usage

Your phone habits may be controlling your time and attention.

Signs you might be digitally addicted

  • You check your phone without thinking
  • You feel uncomfortable when your phone isn’t near
  • You scroll even when you’re tired
  • You struggle to focus without distractions
  • Your sleep is affected by screen time

If this sounds familiar… yeah, it’s worth checking.

Why this test matters

Phones aren’t the problem.

But how we use them can quietly affect:

  • Our attention span
  • Our productivity
  • Our sleep
  • Our mental well-being

This test helps you notice what’s happening — without guilt, just awareness.

What you’ll get after the test

  • Your digital addiction score
  • Your biggest usage trigger
  • A simple plan to reduce screen time
  • Practical habits to regain control

No extreme detox plans. Just realistic changes.

A quick reset you can try right now

Try this:

The 30-minute no-phone block

  • Put your phone in another room
  • Do one task without it
  • Notice how often you feel the urge to check

That awareness alone can change your habits.

How to reduce digital addiction (simple tips)

  • Keep your phone out of reach while working
  • Turn off non-essential notifications
  • Set screen-free time before sleep
  • Replace scrolling with a small activity (walk, stretch, reading)

You don’t need to quit your phone.
You just need to use it more intentionally.

Is this test accurate?

This test is based on common patterns of screen dependency and behavioral habits.

It’s not a clinical diagnosis, but it gives you a clear and practical starting point.

Frequently asked questions

How long does the test take?

About 2 minutes.

Is it free?

Yes.

Can I reduce screen addiction?

Yes — with small, consistent changes.

Do I need to stop using my phone completely?

No. The goal is balance, not elimination.

How often should I take this test?

Once every few weeks to track your habits.