Tech Addiction Self-Assessment — Are You Dependent on Technology?
Determines if you may be overly dependent on technology.
Take this Tech Addiction Self-Assessment to determine whether your technology use is healthy or if it has become a source of dependency. This quick, evidence-informed quiz evaluates screen time habits, emotional reliance on devices, and how technology affects your daily functioning. Using keywords like technology addiction, digital well-being, screen time, and phone dependence, this test helps you identify risk factors and actionable next steps.
The results of this Tech Addiction Self-Assessment are designed to raise awareness and give practical guidance about reducing compulsive device use, improving digital boundaries, and enhancing productivity and mental health. Whether you suspect mild overuse or significant dependence, this assessment provides a clear score-driven snapshot and tailored recommendations to reclaim balance in your digital life.
How often do you check your phone or other devices within an hour of waking?
Checking devices first thing in the morning can indicate strong reliance on technology.
How frequently do you lose track of time while using apps, social media, or browsing?
Difficulty tracking time can be a sign of compulsive use.
Do you feel anxious, restless, or irritated when you can't access your phone or the internet?
Withdrawal-like feelings when separated from devices suggest dependence.
Have you neglected work, school, or responsibilities because of time spent on devices?
Neglecting duties for screen use is a key indicator of problematic behavior.
Do you use technology to cope with negative emotions like boredom, sadness, or stress?
Emotional reliance on devices can maintain excessive use patterns.
How often do you use devices during meals, conversations, or family time?
Using devices during social interactions can indicate intrusive habits.
Do you find it difficult to reduce your screen time when you try?
Attempts to cut back that fail point to strong habitual patterns.
Have friends, family, or coworkers expressed concern about your device use?
External feedback can help identify problematic patterns you may not notice.
How often does device use interfere with sleep or cause you to stay up later than intended?
Sleep disruption due to screens is a common consequence of excessive use.
Do you prioritize digital interactions over in-person activities or responsibilities?
Choosing virtual engagement over real-world obligations may signal unhealthy priorities.
Frequently asked questions
The quiz has 10 quick multiple-choice questions and typically takes 3–5 minutes to complete. It's designed for fast self-screening to help you understand patterns in your technology use.
No, this Tech Addiction Self-Assessment is a screening tool to indicate possible dependence or problematic use. It is not a clinical diagnosis. If your score is in the moderate or high range and you have concerns, consult a qualified mental health professional for a formal evaluation.
Each answer is assigned a numeric value (0–2). The results_function sums the selected option values to produce a total score between 0 and 20. Lower scores indicate low digital dependence; mid-range scores suggest moderate dependence; high scores point to likely problematic use.
Retake the Tech Addiction Self-Assessment after implementing changes — typically 4–6 weeks — to measure progress. You can also retake it anytime you notice a change in your habits or after significant life changes that affect your routine.
Start with actionable steps: enable screen-time limits, turn off non-essential notifications, schedule device-free times and spaces, replace passive scrolling with hobbies or exercise, and seek social support. For high dependence, consider professional help from a therapist experienced in behavioral dependencies.
This quiz definition only provides the assessment content. Data storage practices depend on the platform hosting the quiz. Review the platform's privacy policy to understand how your answers or scores are stored, shared, or anonymized.
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