Phone Addiction Test.

The 12 questions cover the moments where phone use most often drifts from useful to automatic: picking up without a reason, losing track of time while scrolling, sleep, focus, boredom, feeling uneasy without the phone, trying and not managing to cut back, time with others, notifications, using the phone to dodge a task, the first minutes after waking and whether anyone has commented on it.

Each question maps to a single behaviour, not a personality label. The value is in seeing which one or two sit highest for you, not just the total.

Answers are Never, Sometimes, Often and Very often. That scale keeps the score comparable if you retake it later, and it avoids pretending there is a clinical threshold when there is not.

Every answer adds 0 to 3 points. The total runs from 0 to 36 and lands in one of four bands the test uses to frame the result.

Bands are the test's own way to talk about frequency, not a diagnosis. Two people with the same score can have different trigger moments, so use the per-question pattern and the next-steps list more than the number alone.

Start with the two questions you scored highest on. Change the setup around those moments rather than setting a vague goal to use the phone less.

Small blocks beat a single strict limit. Sessions that cover your worst hours, repeated daily, help more than an all-day cap that breaks on the first busy afternoon. iPhone already has App Limits and Downtime, but both let you tap Ignore Limit with your own passcode. If that is where things break, read how to stop ignoring Screen Time limits.

Fella blocks the apps you choose during sessions you start or schedule with a routine, and each session allows one 5-minute emergency unlock. Point a routine at the hours your result points to, such as the first hour after waking or the last hour before sleep. See how Fella works.

If phone use feels tied to stress, anxiety or low mood, talk to someone you trust or a professional. The test can surface a habit, but it cannot explain what drives it.

Score and hours measure different things. Two hours of doomscrolling can feel heavier than four hours where most of the time is maps, messages and work. For context on what normal looks like, see average screen time for adults and how much screen time is too much.

To put a number on your own hours, check the real daily average on your iPhone in Screen Time settings, then use the Screen Time Reduction Planner to build a gradual weekly plan from where you are now to where you want to be. The other free screen time tools cover lifetime hours, distraction cost and blocking schedules.

Problematic use often lives in a few apps, not the whole phone. If one feed does most of the pulling, guides like blocking Instagram Reels or blocking social media apps are more targeted than a blanket cut.