Are You Screen Addicted, Test Now

By Madhurie Singh, August 06, 2025

Introduction: Why You Should Test Your Screen Addiction?

Our constant connection to digital devices has reshaped how we live, work, and unwind. While screen time is common, the quality and compulsiveness of this usage can lead to anxiety, poor sleep, strained relationships, and more. That’s why using a structured self-assessment like the Personal Digital Wellness Assessment can help you understand your true relationship with technology—and guide you toward healthier habits.

Discover Your Digital Health Score

Instructions: Answer honestly for the most accurate results. This assessment takes 5 minutes and will reveal your true relationship with technology.

SECTION 1: TIME & AWARENESS

1. Yesterday, how many times did you check your phone without a specific reason?

A) 0-10 times
B) 11-30 times
C) 31-60 times
D) I lost count / More than 60 times

2. When you wake up, what’s the first thing you do?

A) Stretch, use bathroom, or have water
B) Check time, then get ready
C) Check messages/notifications
D) Scroll social media or news

3. How often do you eat meals without any screens?

A) Always – meals are screen-free
B) Usually – occasional phone checking
C) Sometimes – often watch/scroll while eating
D) Rarely or never – always have screen content on

4. If your internet went down for 4 hours right now, how would you react?

A) Barely notice / Use time for other activities
B) Minor inconvenience, find alternatives
C) Feel restless, keep trying to reconnect
D) Major stress, panic, or frustration

SECTION 2: EMOTIONAL RESPONSES

5. When you can’t find your phone, you typically:

A) Move on to other activities easily
B) Look for it calmly without stress
C) Get worried or frustrated
D) Feel very anxious, panicked, or lost

6. How do you feel when you haven’t checked your phone for 2 hours?

A) Completely fine, didn’t think about it
B) Slightly curious about messages
C) Moderately anxious or restless
D) Very uncomfortable, like something’s wrong

7. When you’re bored, you typically:

A) Think of physical activities, books, or creative projects
B) Find a non-screen activity or hobby
C) Sometimes pick up your device to browse
D) Immediately reach for phone/tablet for entertainment

SECTION 3: BEHAVIOR PATTERNS

8. During face-to-face conversations, you:

A) Give full attention, phone away
B) Mostly focused, occasional quick checks
C) Often distracted by notifications
D) Frequently multitask with your device

9. While watching TV/movies, you also:

A) Just watch without other devices
B) Occasionally check phone during ads/breaks
C) Regularly browse phone/tablet while watching
D) Barely watch – mostly focused on other devices

10. When hanging out with friends, you:

A) Keep phones away and focus on each other
B) Mostly present, check phones occasionally
C) Often check devices during conversations
D) Everyone frequently on their own devices

SECTION 4: SLEEP & ROUTINE IMPACT

11. Your device in the bedroom at night:

A) Charges outside the bedroom
B) In room but on silent, face down
C) Present but on “do not disturb”
D) Actively used before/during sleep

12. Your sleep routine:

A) Consistent bedtime, no screens 1 hour before
B) Mostly consistent, screens off 30 minutes before
C) Sometimes use screens right up to bedtime
D) Often fall asleep while using devices

13. Your morning routine involves:

A) Getting ready, breakfast, planning the day
B) Mostly focused on morning preparation
C) Some screen checking mixed with routine
D) Heavy phone/social media use while getting ready

SECTION 5: CONTROL & DEPENDENCY

14. If someone asked you to have a “no-device day,” your reaction would be:

A) Excited or completely fine with it
B) Willing but slightly reluctant
C) Resistant but might try it
D) Strong resistance or feeling it’s impossible

15. You can engage in activities without checking your phone for:

A) 3+ hours easily
B) 2-3 hours comfortably
C) 1-2 hours before feeling urge to check
D) Less than 1 hour before needing to check

16. When visiting friends/family or going out, you typically:

A) Leave phone in bag or rarely use it
B) Bring phone but use it minimally
C) Use phone during quiet moments
D) Frequently check/use phone throughout visits

SECTION 6: PHYSICAL & SOCIAL IMPACT

17. Your physical activity level:

A) Very active, regular outdoor time and exercise
B) Moderately active, some regular physical activities
C) Limited activity, mostly indoor/sedentary time
D) Very sedentary, physical activity is rare

18. Face-to-face conversations in your life:

A) Happen naturally and frequently throughout the day
B) Happen regularly, but sometimes interrupted by devices
C) Require effort to maintain, often feel brief
D) Are rare or frequently interrupted by phone notifications

19. Your friendships involve:

A) Primarily in-person activities and conversations
B) Mix of in-person and digital interaction
C) Mostly digital communication and online activities
D) Almost entirely through screens/social media

SECTION 7: AWARENESS & CONCERN

20. Honestly, how concerned are you about your screen usage?

A) Not concerned – I have a healthy balance
B) Slightly concerned – minor adjustments needed
C) Moderately concerned – significant changes needed
D) Very concerned – feel like it’s out of control

SCORING GUIDE

Count your responses:

Mostly A’s (15-20): DIGITAL WELLNESS CHAMPION
Mostly B’s (10-14): BALANCED DIGITAL FAMILY
Mostly C’s (8-12): DIGITAL DEPENDENCY RISK
Mostly D’s (6+ D’s): URGENT DIGITAL INTERVENTION NEEDED

WHAT YOUR SCORE MEANS

🟢 DIGITAL WELLNESS CHAMPION (Mostly A’s)

You have developed excellent digital habits and boundaries. You’re using technology as a tool while maintaining strong real-world connections and activities.

🟡 BALANCED DIGITAL USER (Mostly B’s)

You have good foundations but could benefit from fine-tuning digital boundaries. Small adjustments could lead to even better balance.

🟠 DIGITAL DEPENDENCY RISK (Mostly C’s)

You show signs of unhealthy digital patterns that could impact relationships, sleep, and overall wellbeing. It’s time for intentional changes.

🔴 URGENT DIGITAL INTERVENTION NEEDED (6+ D’s)

Your digital usage patterns are significantly impacting your daily life, relationships, and health. Professional guidance and immediate action are recommended.

Ready to improve your digital wellness? Take the next step with our proven strategies and support.