Phone Addiction Test: How Hooked Are You?

Is phone addiction real?

“Phone addiction” is not an official medical diagnosis, but researchers widely study problematic smartphone use: when the phone starts to interfere with sleep, work, studies or relationships. Features like infinite scroll, autoplay and notifications are designed to capture attention, so it’s normal to find it hard to put the phone down.

Simple tips for healthier habits

• Measure first. Use Screen Time on iPhone or Digital Wellbeing on Android to see your real numbers.
• Silence the noise. Turn off notifications for apps that don’t need your immediate attention.
• Create phone-free zones. The bedroom and the dinner table are great places to start.
• Use grayscale mode. A black-and-white screen is surprisingly less tempting.
• Replace, don’t just remove. Keep a book, a puzzle or a daily game (like ours, it only takes two minutes!) for moments of boredom.

This quiz is for entertainment and self-reflection only. If you feel your phone use is seriously affecting your wellbeing, consider talking to a health professional.