Smartphone Compulsion Test

Smartphones don’t seem like they are going anywhere soon, and the vast majority of us bring one with us wherever we go. These mobile devices are powerful and useful tools that we sometimes feel like we can’t live without. So, how do we know if and when our connection to our Smartphone has become problematic? Take this quick test to determine if it may be time to reexamine your relationship with your Smartphone and the Internet.

1. Do you often find yourself spending more time on your Smartphone than you realize?


2. Do you often find yourself mindlessly passing time by scrolling on your Smartphone?


3. Do you seem to lose track of time when on your Smartphone?


4. Do you find yourself spending more time texting, tweeting, snapping, IM’ing, or emailing, as opposed to talking to people in person?


5. Has the amount of time you spend on your Smartphone been increasing?


6. Do you wish you could be a little less involved with your Smartphone (e.g. not pick it up or look at repeatedly)?


7. Do you regularly sleep with your Smartphone (turned on) under your pillow or next to your bed?


8. Do you find yourself viewing and answering texts, tweets, emails, or social media at all hours of the day and night—even when it means interrupting other things you are doing?


9. Do you text, email, tweet or surf while driving or doing other similar activities that require your focused attention and concentration?


10. Do you feel the use of your Smartphone decreases your productivity?


11. Do you feel reluctant to be without your Smartphone, even for a short time?


12. Do you feel uncomfortable when you accidentally leave your Smartphone in the car or at home, have no service or have a broken phone?


13. When you eat meals, is your Smartphone often on the table or easily accessible?


14. When your Smartphone rings, beeps or buzzes, do you feel an intense urge to check it and look at it?


15. Do you find yourself mindlessly checking your Smartphone many times a day, even when you know there is likely nothing new or important to see?


Please submit your answers, so you can examine the impact your Smartphone may be having on your daily life and relationships with family and friends. Take the first step to reclaim your power over your relationship with your Smartphone and begin addressing the anxiety and distraction that your phone may be causing you and break free from the constant demands of your phone.

© 2013, 2017 Dr. David Greenfield | The Center for Internet and Technology Addiction. All Rights Reserved.

Disclaimer: It should be noted that no medical or psychiatric diagnosis can be made solely by a written test or screening instrument alone; this survey is intended for educational and informational purposes only. If you score is on the higher side it would be reasonable to examine whether your use or over-use is creating any problems in work-life balance. If you are concerned about your Smartphone use, you may wish to consult with a mental health/addiction professional with expertise in Internet and Technology Addiction (Process/Behavioral Addictions).