Smartphones are woven into the fabric of modern life, offering countless benefits. However, excessive or compulsive use can interfere with relationships, productivity, and personal well-being. This test is designed to help you reflect on your smartphone habits and recognize patterns that may indicate problematic use.
For each statement below, answer Yes or No based on your typical behavior over the past month.
Smartphone Compulsion Test
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Do you find yourself spending more time on your smartphone than you realize?
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Do you mindlessly pass time by staring at your smartphone, even when you have other things to do?
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Do you lose track of time when using your smartphone?
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Do you spend more time texting, browsing, or emailing than talking to people in person?
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Has the amount of time you spend on your smartphone been increasing?
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Do you wish you could be less involved with your smartphone?
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Do you sleep with your smartphone (turned on) under your pillow or next to your bed regularly?
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Do you check and answer texts, emails, or notifications at all hours, even if it interrupts other activities?
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Do you use your smartphone while driving or during activities that require your full attention?
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Does your smartphone use decrease your productivity at work, school, or home?
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Do you feel reluctant or anxious to be without your smartphone, even briefly?
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Do you feel uncomfortable if you forget your phone, lose service, or your phone is broken?
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Is your smartphone always present at the table during meals?
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Do you feel a strong urge to check your phone whenever it rings, beeps, or vibrates?
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Do you check your smartphone many times a day, even when you know there’s likely nothing new?
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Do you feel restless or irritable when you can’t use your smartphone?
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Do you use your smartphone to escape from negative feelings or boredom?
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Do you neglect responsibilities or relationships because of smartphone use?
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Do you feel guilty or regretful about how much time you spend on your smartphone?
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Do you hide or minimize your smartphone use from others?
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Do you use your smartphone to avoid face-to-face conversations?
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Do you check your smartphone first thing in the morning and last thing at night?
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Do you feel anxious if you can’t immediately respond to messages or notifications?
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Do you use your smartphone in social settings, even when others are present?
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Do you find it difficult to focus on tasks without checking your smartphone?
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Do you feel compelled to document or share most of your experiences online?
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Do you experience physical discomfort (e.g., eye strain, headaches) from prolonged smartphone use?
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Do you use your smartphone during religious services, classes, or other important events?
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Do you find it hard to limit your smartphone use, even when you try?
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Do you feel that your smartphone use is negatively affecting your health, mood, or relationships?
Scoring Key
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Give yourself 1 point for every “Yes” answer.
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Add up your total score out of 30.
Score Interpretation:
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0–4: Your smartphone use appears normal and under control.
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5–9: You may be developing problematic or compulsive smartphone habits; it may be wise to monitor your usage and set healthy boundaries.
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10–19: Your smartphone use is likely problematic and may be affecting your daily life. Consider reflecting on your habits and making changes to reduce your use.
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20–30: Your smartphone use is highly compulsive and likely impacting your well-being. It may be helpful to seek support from a counselor or mental health professional.
Note: This test is a self-assessment tool and not a formal diagnosis. If you are concerned about your smartphone use, consider discussing your results with a professional.