Digital Addiction Test
Take our free digital addiction test. Assess how your smartphone, social media, and screen time habits are affecting your mental health and cognitive function.
Digital addiction and problematic internet use
Problematic internet and smartphone use shares features with behavioural addictions: compulsive checking, loss of control over usage, withdrawal-like feelings when unable to access devices, and continued use despite negative consequences. It's a growing area of clinical research.
Social media platforms and many apps are deliberately designed to exploit dopamine-reward circuitry — variable reward schedules, social validation metrics, and infinite scroll are engineering choices that increase compulsive engagement. Recognising this is not a personal failing but a design feature.
The impact of high digital use on sleep, attention, mood, and in-person relationships is well-documented. This test helps identify whether your digital habits are affecting your daily functioning or wellbeing.
How to Interpret Your Results
| Score Range | Category | What it means |
|---|---|---|
| 0–10 | Healthy Usage | Your digital device usage appears to be healthy and well-controlled. You have a balanced relationship with technology. |
| 11–20 | Mild Dependency | You show signs of mild digital dependency. Consider setting screen time limits and creating device-free zones. |
| 21–30 | Moderate Dependency | Your digital usage patterns suggest moderate dependency. Implementing a digital detox and screen time management strategies could significantly benefit you. |
| 31–40 | High Dependency | Your responses indicate a high level of digital dependency. This is likely affecting your mental health, sleep, and cognitive function. Consider a structured digital wellness plan. |
Frequently Asked Questions
Is smartphone addiction real?
Problematic smartphone use is a recognised pattern with well-documented effects on wellbeing and functioning, though formal addiction classification is debated. The practical question is whether your use is causing harm or impairing other areas of life.