What’s Your Mobile Addiction Level?

1. What's the first thing you do when you wake up in the morning?

Grab my phone and check notifications immediately

Scroll through social media for a few minutes

Check my phone only after getting ready

Stretch, meditate, or eat breakfast before touching my phone

2. How do you feel when you realize you've left your phone at home?

Full-on panic — I'd turn back no matter how far I've gone

Pretty anxious and distracted all day

A little uneasy but I manage fine

Relieved — it's a nice break from the screen

3. How often do you check your phone during a meal with others?

Constantly — I can't help it

A few times, especially if I get a notification

Only if something urgent comes up

Never — I keep it away during meals

4. How many hours a day do you think you spend on your phone?

More than 8 hours — it's basically always in my hand

Around 5–8 hours

About 2–4 hours

Less than 2 hours — I use it only when needed

5. What do you do when you're waiting in a queue or sitting alone?

Immediately pull out my phone and start scrolling

Check my phone after a minute or two

Look around or think before reaching for my phone

Enjoy the moment without needing my phone at all

6. How do you handle phone notifications?

I respond to every notification the second it comes in

I check most notifications pretty quickly

I check them when it's convenient for me

I have most notifications turned off and check on my own schedule

7. Have you ever used your phone while driving or crossing the street?

Yes, regularly — I just can't wait

Occasionally, especially at red lights

Rarely, and I feel guilty when I do

Never — safety always comes first

8. What happens when you try to put your phone away for a few hours?

I can't do it — I always end up picking it back up

I manage but feel restless and distracted

It's a little hard but I get used to it quickly

Easy — I actually enjoy the break

9. How does your phone use affect your sleep?

I scroll until I fall asleep and it ruins my rest regularly

I use it in bed and sometimes stay up later than planned

I try to stop using it 30 minutes before bed

My phone stays out of the bedroom entirely

10. How often do you open an app without really knowing why?

All the time — it's completely automatic

Pretty often, especially when I'm bored

Sometimes, but I catch myself and put it down

Rarely — I open apps with a clear purpose

11. How do you feel about social media?

I need it — I'd feel completely lost without it

I enjoy it a lot and check it multiple times a day

I like it but I'm selective about how much I engage

I could take it or leave it — it doesn't define my day

12. Have friends or family ever complained about your phone use?

Yes, frequently — it's caused real arguments

A few times — they've mentioned it casually

Once or twice but it wasn't a big deal

Never — they actually admire how little I use it

13. What would you do if your phone battery died and you had no charger?

Panic and go out of my way to find a charger immediately

Feel very uncomfortable and keep looking for a solution

Be a bit inconvenienced but manage okay

Enjoy the unplanned break and deal with it calmly

14. How often do you use your phone during work or study time?

Constantly — it seriously affects my productivity

Fairly often — I check it every 15–20 minutes

Occasionally during breaks or if something important comes up

I put it on silent and away from my desk when I need to focus

15. Which statement best describes your relationship with your phone?

It's my lifeline — I can't imagine life without it nearby at all times

It's a big part of my daily routine and I rely on it heavily

It's useful and fun but I keep things mostly in balance

It's just a tool — I control it, it doesn't control me