Am I addicted to My Phone? Take this Quiz

Is It Just a Phone… or Something Deeper?

Let’s be honest, most of us are on our phones constantly. Teens especially grow up in a world where everything is online: connection, entertainment, expression, even identity. I often hear adults or parents in their 50s say things like, “When I was a kid, I spent all my time outdoors.” It always makes me chuckle. If we’d had smartphones in our pockets back then, many of us probably would’ve been just as glued to them.

But here’s where it gets serious: long-term, chronic phone use is showing significant effects on our mental, emotional, cognitive, and physical health. Research shows that overuse can lead to attention problems, mood dysregulation, poor sleep, anxiety, and depression. Phones have become more than a tool, they’ve become an escape.

As Dr. Gabor Maté, a physician and addiction expert, often says: “The question is not why the addiction, but why the pain?” In his work with trauma and healing, Dr. Maté explains that addiction isn’t about the behavior itself, but the underlying suffering it tries to soothe. Whether it’s alcohol, food, porn, gaming, or social media, all addictions serve as ways to disconnect from emotional pain or inner emptiness.

Although phone addiction isn’t yet listed in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders), the warning signs often mirror the standard criteria for addiction, which include:

• Cravings or strong urges to use the phone
• Inability to cut back despite wanting to
• Neglecting responsibilities or relationships
• Using phones in risky or inappropriate situations
• Withdrawal symptoms like irritability, restlessness, or anxiety when not using the phone
• Using phones to escape negative moods or stress

Recent studies highlight the growing concern:

• Research published in BMC Psychiatry (2020) found significant associations between problematic smartphone use and depression, anxiety, and stress among adolescents.
• A study in JAMA (2018) linked frequent digital media use with an increased risk of developing ADHD symptoms in teens.
• A 2022 study identified a connection between high screen time and suicidal thoughts, poor self-esteem, and decreased school performance.

When a teen becomes angry, panicked, or aggressive when separated from their phone, it’s more than just frustration, it may indicate an underlying emotional need or pain being masked by constant digital engagement. The phone isn’t the problem; it’s a coping mechanism. The real question is: what’s it trying to cover up?

Below, you’ll find a quick self-assessment. It’s designed to help you reflect honestly on your phone use and whether it might be interfering with your well-being. This is not a diagnosis, but it could be the first step toward understanding your patterns and building a healthier relationship with technology.

Disclaimer

This quiz is not an official diagnostic assessment and should not be used to diagnose cell phone addiction. Instead, it is an informal self-screening tool informed by peer-reviewed research on problematic smartphone use in adolescents and young adults. The questions are adapted from validated studies.

Problematic Phone Use Quiz

Answer each question honestly using the following scale:

1. I try to cut down on phone use but find myself picking it back up without thinking.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

2. I get irritated, anxious, or angry when I can’t check my phone for an extended period.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

3. My phone use negatively affects my relationship with family or loved ones.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

4. I use my phone when I’m bored, even when there are other things I could be doing.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

5. I use my phone to escape from difficult emotions like sadness, stress, or anxiety.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

6. I’ve been told by someone close to me that I’m on my phone too much.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

7. My phone use interferes with my responsibilities at work, school, or home.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

8. I spend time on my phone even when I know it’s causing problems in my life.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

9. I’ve missed out on face-to-face social time because I was focused on my phone.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

10. I feel restless or uneasy when I don’t have my phone with me.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

11. I check my phone immediately after waking up, even before getting out of bed.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

12. I use my phone in bed at night, even when it delays my sleep or makes it harder to fall asleep.

0 – Never 1 – Rarely 2 – Sometimes 3 – Often 4 – Almost Always

See Results

Change Starts Here

If you scored high on the phone use questionnaire, it’s a courageous first step to recognize that something might need to change. This score doesn’t mean something is wrong with you, it means your phone might be getting in the way of the life you want to live. You have the strength to take back control. Reach out to someone you trust, like a parent, counselor, or therapist. Be brave enough to talk about it and explore what’s underneath the habits. Your mind and body are asking for care, not judgment. With support, small steps, and self-compassion, you can build a healthier, more balanced relationship with your phone—and with yourself.

Has your life become unmanageable due to your phone use? Are you neglecting relationships? Is it time for a phone fast or social media fast? Below is a true account I heard from someone.

"Son, what’s wrong?" his mother asked gently. He hesitated, then spoke in a quiet, sad voice, "I feel like you spend more time with your fourth child. You hold and comfort them more than me." Confused, his mother glanced up from her phone. "My fourth child? I only have three," she replied. He looked at her with pain in his eyes and pointed to the device still in her hand. "Even now," he said softly, "you're doing it again." Half her attention was still on the screen, while his emotional need remained unseen.

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About Post Author
CW Pierce
Utah23.org@gmail.com

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