Feeling Controlled by Your Phone?
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Every day, the average person spends 6 hours and 40 minutes on screens, with much of that time spent on their phone. That amounts to nearly 40% of your waking hours lost to mindless scrolling and social media—equivalent to 20 years of your life over time. But the bigger question is: Is your phone usage just a habit, or has it become something more serious?

By taking our free phone addiction quiz, you’ll receive a Personalized Phone Addiction Report that gives you detailed insights into your screen habits and how they may be affecting your mental health. You’ll also discover practical strategies tailored to help you reduce phone dependency, along with long-term solutions that teach you how to replace mindless scrolling with more fulfilling activities.

This isn’t just another quiz— it’s the first step toward breaking free from phone addiction and reclaiming control over your time and focus. Take the quiz today and receive your personalized report in just 5 minutes, packed with tips to help you reduce phone addiction and improve your overall well-being.

Hello friend, how are you today?

I’ve been drifting in and out I’m getting in the way I am not here I’m somewhere in the background

How often do you find yourself reaching for your phone to check social media without thinking about it?

Occasionally, but I quickly refocus.Frequently, it disrupts my focus.Most of the time, it's a constant distraction.Almost always, I can't seem to stop.

How do you feel after spending a significant amount of time on your phone?

Mildly satisfied but a bit guilty.Frustrated and regretful.Anxious and stressed.Depressed and overwhelmed.

What impact does your phone use have on your sleep patterns?

Occasionally, I stay up later than I should.Frequently, I find myself scrolling before bed.Most of the time, it disrupts my sleep schedule.Almost always, I lose significant sleep because of it.

How often do you use social media as a way to avoid dealing with other tasks or responsibilities?

Occasionally, but not often.Frequently, it's a go-to distraction.Most of the time, it's my main way to procrastinate.Almost always, I rely on it to avoid responsibilities.

When you reflect on your phone use, what emotion do you most often feel?

Mild annoyance; I could be more productive without it Frustration; it’s a recurring issue Shame; I feel it’s controlling me Despair; I feel trapped and unable to change

How does your phone use affect your mood and emotions throughout the day?

It occasionally lifts my mood but can also bring me down.It frequently causes mood swings.It often makes me feel anxious or low.It consistently leads to negative emotions and stress.

Do you feel a sense of accomplishment or productivity after spending significant time on your phone?

Sometimes, but not consistently.Rarely, I often feel like I've wasted time.No, I usually feel less productive.Never, it always feels like a waste of time.

How does your social media use impact your face-to-face interactions with others?

I occasionally feel distracted but engage normally.I sometimes avoid social interactions due to it.It often makes me feel isolated and withdrawn.It significantly disrupts my ability to connect with others.

What is your level of confidence in your ability to reduce or manage your phone use?

Somewhat confident, but it will take effort.Uncertain, but I am willing to try.Doubtful, I struggle to see how I can change.Not confident at all, I feel powerless to change.

How do you handle moments of boredom or inactivity?

I engage in other productive activities.I sometimes reach for my phone, but not always.Most of the time, I use my phone to fill idle time I almost always use my phone as a crutch during boredom.

I've spent too much on impulsive purchases seeking immediate joy.

Rarely, I make thoughtful and planned purchases.Occasionally, I give in to impulsive buys, but it's not a regular habit.Frequently, I struggle with impulse spending and regret it later.Always, I often spend impulsively

Do you ever experience physical discomfort, such as eye strain or hand fatigue, from using your phone for long periods?

Never, I limit my phone use.Occasionally, I notice mild discomfort.Frequently, I experience noticeable discomfort.Most of the time, I feel persistent

How often do you check your phone during meals?

Never, I focus on my meal.Occasionally, I glance at it.Frequently, I check it during meals.Almost always, I can’t eat without checking my phone.

Do you experience anxiety when you're without your phone or unable to check it?

Never, I feel fine without it.Occasionally, I feel uneasy.Frequently, I feel anxious without my phone.Almost always, I feel panic or distress without my phone.

Do you feel the need to have your phone with you at all times?

Never, I don’t feel attached to it.Occasionally, I prefer having it but can do without it.Frequently, I feel uneasy without it nearby.Most of the time, I make sure it’s always within reach.

Do you feel mentally exhausted after using your phone for long periods?

Rarely, I feel mentally fine after using my phone.Occasionally, I feel a bit tired but can recover quickly.Frequently, I feel drained and unfocused after long use.Always, I’m mentally exhausted and have trouble concentrating after phone use.

How often do you eat something to reward yourself?

Rarely, I don't use food as a reward.Occasionally, I treat myself when I’ve achieved something important.Frequently, I reward myself with food for small accomplishments or to lift my mood.Always, I rely on food as a reward or comfort

END OF TEST

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