How much control does your phone really have over your day?

“Phone addiction” isn’t an official medical diagnosis. But problematic smartphone use is well studied, with real effects on sleep, attention, and mood. This test measures those everyday patterns — it doesn’t diagnose a disorder.

It’s a self-reflection tool, not a clinical assessment. The score reflects the habits you report over the past month, so honest answers matter more than the number itself. Use it to notice patterns, not to label yourself.

Scores run from 0 to 60. Roughly: 0–15 means your phone hasn’t replaced real life; 16–34 means it’s quietly taking more than your time; 35–60 means it’s crowding out rest, focus, and attention. There’s no pass mark — a lower score just means more of your day is actually yours.

Start by noticing when you reach for it out of habit rather than intent — that’s what this test surfaces. From there, adding friction helps: Phantom Focus puts one shared daily budget on your distracting apps, and when it runs out they lock, so getting back in becomes a decision instead of a reflex.

About three minutes. Twenty questions, four answers each, no sign-up and no email — your score is shown as soon as you finish.