Phone Addiction Score Calculator

Phone Addiction Score Calculator

Find out how dependent you are on your smartphone

How often do you find yourself unconsciously checking your phone?

😌 Rarely, only when expecting something important
🤔 Occasionally, a few times a day
😟 Frequently, it's become a habit
😫 Constantly, I do it without even thinking

How do you feel when you accidentally leave your phone at home?

😊 Fine, it's actually a bit liberating
😐 Mildly inconvenienced but not stressed
😰 Anxious, I feel disconnected from everything
😱 Panicked, I would go back to get it no matter what

How much time do you spend on your phone daily (excluding calls)?

📚 Less than 1 hour
💼 1-2 hours
📱 2-4 hours
🤖 More than 4 hours

Do you use your phone during meals or social gatherings?

🙅‍♂️ Never, I keep it away during these times
🤷‍♂️ Rarely, only if it's important
📵 Sometimes, but I try to limit it
📲 Frequently, it's always in my hand

How does phone use affect your sleep?

😴 No effect, I don't use it before bed
🛌 Minimal, I use night mode and limit use
🌙 Sometimes I stay up later than intended
🌚 Regularly affects my sleep quality and duration

How much time do you spend watching Reels, Shorts, or TikTok daily?

⏰ Less than 15 minutes
📺 15-30 minutes
🎬 30 minutes to 1 hour
🌀 More than 1 hour

How often do you find yourself endlessly scrolling through social media feeds?

🌊 Rarely, I use social media intentionally
🌀 Occasionally, I sometimes get caught up
📱 Frequently, it's my default activity
🤯 Constantly, I lose track of time completely

Do you feel the need to check notifications immediately?

😌 No, I check when it's convenient
🤔 Sometimes, if I'm expecting something
🔔 Often, I feel compelled to check
⏰ Always, I can't ignore notifications

Your Phone Addiction Score

0%
Low Dependency Moderate High Dependency

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