Tool
Phone habit test
Twelve statements. Answer with the honesty you'd want from a friend. Nothing is sent anywhere — the scoring happens on this page.
1. I check my phone within five minutes of waking up.
2. I pick up my phone without any reason I could name.
3. I feel a pull to check it while doing something I enjoy.
4. Sessions run much longer than I intended.
5. I've lost sleep to scrolling.
6. I feel uneasy when my phone isn't within reach.
7. I check it during conversations with people I care about.
8. I scroll to escape feelings rather than to find anything.
9. I've tried to cut down and slid back within days.
10. The first free moment in a queue or lift, the phone is out.
11. People close to me have commented on my phone use.
12. I feel worse after a long session, and open it again anyway.
Your score
How to read the score
| Score | Band | What it usually means |
|---|---|---|
| 0–9 | Grounded | The phone is a tool. Protect what's working. |
| 10–18 | Habitual | Autopilot pickups are stealing slivers. Friction fixes most of this. |
| 19–27 | Tethered | The phone sets the agenda more than you do. Time for structural changes. |
| 28–36 | Wired in | Serious pull. Consider a hard reset of the device's role in your day. |
This is a self-reflection exercise, not a medical or psychological diagnosis. If your relationship with any technology is causing real distress, talk to a professional.