Internet Addiction Test (IAT) — Assess Problematic Internet Use | Addiction and Habits
Likert-scale test to determine the degree of problematic internet use.
The Internet Addiction Test (IAT) is a validated Likert-scale assessment designed to measure the degree of problematic internet use and digital dependency. This professional online quiz, created for the Addiction and Habits category, helps you evaluate patterns of internet and screen use, identify symptoms of internet addiction, and understand how online habits may be affecting your daily life, work, relationships, and mental health.
Taking this Internet Addiction Test (IAT) can highlight areas of concern in your digital wellbeing and provide actionable insights to reduce problematic internet use. The IAT assesses common indicators such as loss of control, preoccupation with the internet, neglect of responsibilities, and emotional dependence on being online. Use your score to guide next steps for healthier screen time habits, coping strategies, and when appropriate, professional support.
How often do you find that you stay online longer than you intended?
Assess whether you lose track of time while using the internet.
How often do you neglect household chores or responsibilities to spend more time online?
Measures interference with daily obligations.
How often do you prefer the excitement of the internet to intimacy with your partner or in-person socializing?
Evaluates displacement of face-to-face relationships.
How often do you form new relationships with people online that you would not have formed offline?
Assesses reliance on online socializing.
How often do others in your life complain about the amount of time you spend online?
Looks at external concerns about your usage.
How often do you lose sleep due to late-night internet use?
Measures impact on sleep and health.
How often do you find yourself saying 'just a few more minutes' when online?
Assesses difficulty stopping internet sessions.
How often do your school, work, or academic grades suffer because of the amount of time you spend online?
Evaluates academic or job performance impact.
How often do you check your email, messages, or social feeds before doing other things you need to do?
Measures priority given to online activities over responsibilities.
How often do you end up spending more money online than you intended?
Assesses financial consequences related to online behavior.
How often do you feel depressed, moody, or anxious when you are offline, and that these feelings go away when you go back online?
Measures emotional dependence on internet access.
How often do you snap, yell, or act annoyed if someone interrupts your online time?
Assesses irritability and tolerance when interrupted.
How often do you lose interest in hobbies or activities you used to enjoy because of your internet use?
Looks at decreased engagement in offline interests.
How often do you prefer to spend time online rather than have face-to-face conversations?
Assesses preference for online interaction over in-person contact.
How often does your use of the internet negatively affect your job or work performance?
Measures professional impact of internet use.
How often do you try to cut down the amount of time you spend online and fail?
Assesses attempts and failures to control usage.
How often do you fear that your internet use is out of control?
Measures insight and perceived loss of control.
How often do you choose to use the internet instead of spending time with family?
Evaluates social displacement and family impact.
How often do you use the internet to forget about personal problems?
Assesses avoidance and coping through internet use.
How often do you use the internet to cope with stress, anxiety, or negative feelings?
Measures emotional regulation via online activities.
Frequently asked questions
The Internet Addiction Test (IAT) is a standardized self-report Likert-scale questionnaire used to assess the severity of problematic internet use. It measures behaviors and feelings related to digital dependency, interference with daily life, and loss of control over online activities.
The IAT typically takes about 5–10 minutes to complete, depending on how much time you spend reflecting on each question. It contains 20 items scored on a frequency scale.
Scores are calculated by summing responses across all items. On this version, total scores range from 0 to 100. Scores of 0–30 indicate normal use, 31–49 suggest mild problems, 50–79 indicate moderate issues, and 80–100 suggest severe internet addiction requiring professional support.
The IAT is a screening and assessment instrument—not a clinical diagnosis. It helps identify potential problematic internet use and indicates when further evaluation by a mental health professional may be warranted.
If your score falls in the moderate or severe range, consider implementing immediate behavior changes, seeking support from family or peers, using digital wellbeing tools to limit screen time, and consulting a mental health professional for therapy focused on addictive behaviors and coping strategies.
Retake the IAT after you have implemented lifestyle changes or interventions—typically every 1–3 months—to track progress. Regular reassessment helps you monitor improvements in digital habits and adjust strategies as needed.
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