Phone Addiction Test: Are You Addicted to Your Phone?
Many people know they're on their phone a lot. But when does that become a pattern that affects concentration, sleep or presence?
The questions below help make that clear.
The Ten Questions
Answer each question with yes or no.
- Do you often pick up your phone without a clear reason?
- Do you feel restless when your phone isn't with you?
- Do you check your phone first thing when you wake up?
- Do you find it hard to put it down when you actually want to?
- Have you tried to use it less but kept falling back?
- Do you use your phone during conversations or at the table?
- Is your work or study often interrupted by your phone?
- Do you use your phone when you're bored or tired?
- Do you sleep with your phone next to your bed?
- Do you feel less present because of your phone?
What Your Answers Mean
3 or fewer yes: Your use is probably within healthy limits.
4 to 7 yes: There is a pattern that may be affecting your concentration or rest.
8 or more yes: Your phone is probably playing a major role in how your day unfolds.
After the Test: What Now?
A high score doesn't mean you've failed — it means the environment around your phone use needs to change.
Most people find that raising the physical barrier to their most-used apps makes the biggest difference.
