Mobile phones have become an integral part of our daily lives. We rely on them for communication, entertainment, information, and more.

However, this dependency can sometimes turn into an addiction, affecting our mental health, relationships, and productivity. If you suspect that you may have a mobile addiction, taking this test can help you evaluate your usage patterns and understand where you stand.

Instructions

Before starting the test, it’s important to approach it honestly and without judgment. Remember, the purpose of this test is self-reflection and self-awareness rather than labeling your behavior as good or bad.

Read each question carefully and select the most accurate option that represents your behavior.

Question 1: How frequently do you check your phone throughout the day?

a) Less than 10 times.

b) 10-20 times.

c) 20-30 times.

d) More than 30 times.

Question 2: Do you experience anxiety or restlessness when you can’t find or access your phone?

a) Never.

b) Rarely.

c) Sometimes.

d) Frequently.

a) No, I rarely use social media or other apps.

b) Occasionally, but for short periods.

c) Yes, sometimes I lose track of time while scrolling.

d) Definitely, I spend several hours a day scrolling mindlessly.

Question 4: Have you ever neglected your responsibilities or personal relationships due to excessive phone usage?

a) No, I always prioritize my responsibilities and relationships.

b) Rarely, but it has happened on a few occasions.

c) Yes, it has happened quite often.

d) Definitely, it happens regularly and significantly impacts my life.

Question 5: Are you able to control the amount of time you spend on your phone?

a) Yes, I have full control and can limit my usage effectively.

b) Mostly, but I sometimes lose track of time.

c) It’s challenging, but I try to reduce my usage.

d) No, I feel helpless and unable to control my phone usage.

Question 6: How often do you feel the urge to check your phone for notifications, even when it doesn’t ring or vibrate?

a) Rarely, only when I’m expecting an important message or call.

b) Occasionally, but I can resist the urge most of the time.

c) Quite often, I find myself checking my phone unnecessarily.

d) Constantly, I’m always seeking that instant gratification from notifications.

Question 7: Do you bring your phone to bed and use it before sleeping?

a) No, I never use my phone before sleeping.

b) Rarely, only on special occasions.

c) Sometimes, I use my phone for a short while before sleeping.

d) Regularly, I can’t sleep without using my phone.

Question 8: Do you feel a sense of panic or disconnection when you accidentally leave your phone at home?

a) Not at all, I can easily go without my phone for a day.

b) Sometimes, but it doesn’t bother me much.

c) Yes, I feel uneasy but can manage for a few hours.

d) Definitely, I feel incomplete and need to retrieve my phone immediately.

Question 9: Are you aware of the negative impact excessive phone usage has on your life?

a) Yes, and I actively take steps to minimize it.

b) Somewhat, but I struggle to change my behavior.

c) I know, but I find it difficult to moderate my phone usage.

d) No, I don’t see any negative impact from my phone usage.

Question 10: How often do others complain about your phone usage?

a) Never, because I always maintain a healthy balance.

b) Rarely, but there have been a few instances.

c) Occasionally, I have received complaints from friends or family.

d) Frequently, it’s a common complaint from those around me.

Results

To determine where you stand regarding mobile addiction, let’s analyze your responses. Assign one point to each of your answers: a) 1 point, b) 2 points, c) 3 points, d) 4 points. Add up your points for all the questions to obtain your total score.

Score breakdown:.

10-15 points: Congratulations! Your mobile usage appears to be healthy, and you have a balanced relationship with your phone.

16-25 points: You show some signs of moderate mobile addiction. While it’s not severe, it would be beneficial to reassess and set boundaries to prevent it from escalating.

26-35 points: Your score indicates a significant level of mobile addiction. It’s crucial to acknowledge the issue and take steps towards reducing excessive phone usage for the sake of your well-being.

36-40 points: Unfortunately, you have a high level of mobile addiction, which may be negatively impacting various aspects of your life. Seek support from professionals or consider self-help strategies to regain control over your phone usage.