Am I addicted to my phone? A 3-minute phone-habits self-check

This self-check looks at how your phone and social media fit into your day. Its ten questions cover the habits people most often worry about: reaching for the phone as soon as you wake up, scrolling in bed late at night, losing track of time, feeling restless without it, and phone use getting in the way of study, work, meals or family time.

It also asks whether you have tried to cut down and slipped back, whether you feel worse about yourself after social media, and whether you use your phone to escape difficult feelings. The last question asks about regular phone-free times, a habit that protects sleep and attention.

The questions are about habits, not hours. Two people can spend the same time on their phones with very different effects on their lives, so this check looks at what your phone use does to your day.

Answer each question for the past month. “Rarely or never” scores 0, “Sometimes” 1, “Often” 2 and “Almost always” 3. The question about phone-free times is scored the other way round, because it describes a helpful habit. The total runs from 0 to 30: 0–9 suggests your phone use looks balanced, 10–19 that some habits are worth resetting, and 20–30 that your phone may be taking over.

Our team at Dr. MR Siddique Psychiatry Centre wrote the questions in English and Bangla together; the Bangla is not a translation of any published questionnaire. The questions and score ranges have not been tested in research, so treat the result as a guide for reflection rather than a measurement. Your answers are scored in your browser and are never sent to us.

A lower score suggests your phone fits around your life. A middle score often means one or two habits, usually late-night scrolling or constant notifications, are eating into sleep or concentration. A higher score suggests your phone use is affecting sleep, study, work or relationships, and that cutting down has been hard.

“Phone addiction” is not a formal diagnosis. Psychiatrists usually describe this pattern as problematic smartphone or social-media use¹. This quiz does not diagnose anything; it points to habits worth noticing. You can read more about gaming and internet addiction.

Heavy online use and difficult feelings often go together. In a study of students at the University of Dhaka, problematic internet use was linked with psychological distress². A review of studies with teenagers found that social media use was linked with lower wellbeing, and that the type of use matters as well as the time spent⁴. If you reach for your phone to escape worry, sadness or loneliness, those feelings deserve attention as well.

Choose small, specific changes rather than a general promise to “use the phone less”. Pick one or two and try them for two weeks:

• Protect both ends of the day. Keep the first and last hour phone-free, and charge your phone outside the bedroom overnight to protect your sleep⁶. Our guide to better sleep habits has more ideas.
• Turn off non-essential notifications. Fewer alerts mean fewer reasons to pick up the phone.
• Add a little friction. Move social-media apps off your home screen, or log out after each use.
• Plan phone-free times. Meals, family conversations and study blocks are good places to start.
• Replace, don't just remove. Decide what you will do instead, such as a walk, sport, time with a friend or a book. In a large survey in Bangladesh, problematic internet use was linked with less exercise and with online gaming and social media use³.
• Notice what you feel before you unlock the phone. If the answer is often boredom, stress or sadness, that is useful to know.

If you slip back, don't give up: restart your plan the next day. If you are under 18, a parent or another adult you trust can help you set limits that last.

Talk to a qualified professional, such as a BMDC-registered psychiatrist or a clinical psychologist, if phone or gaming use:

• makes you miss classes or work;
• causes frequent arguments at home;
• leaves you with very little sleep; or
• seems to be covering up low mood or worry.

Talking therapy can help. In research, cognitive behavioural therapy has reduced symptoms for people with gaming problems, at least in the short term⁵, and a clinical psychologist can use similar methods for phone habits. A psychiatrist can check whether depression, anxiety or attention difficulties are part of the picture. If you are under 18, please share how you feel with a parent, guardian, teacher or another adult you trust. A parent or guardian can book an appointment for you.

If you have thoughts of harming yourself, or you are in danger now, call 999 or go to the nearest hospital emergency department.