Free Digital Addiction Quiz

Is it a Bad Habit, Or Something More?

No signup required to see results

Digital Habits Quiz — General

8 quick questions. Fully anonymous — no email, no name, nothing to sign up for. You'll see your result the second you finish. "It" refers to whatever your own digital habit is — pornography, gaming, gambling, social media, or screen time in general. Answer with your specific habit in mind.

1. Even when I'm doing something else, part of my mind is still on my phone or whatever I use online.

2. It takes more time or more intense content than it used to for me to feel satisfied.

3. When I can't check it or use it, I get irritated, anxious, or on edge.

4. When I'm stressed, bored, or in a bad mood, going online is where I turn.

5. I've made sure certain people don't know what I'm doing online.

6. People in my family have told me they're concerned about how much time I spend on my phone, gaming, or online.

7. I've tried to cut back and haven't been able to make it stick.

8. It's gotten in the way of work, school, sleep, money, or other things I'm supposed to be doing.

This is a quick self-check, not a diagnosis. If these patterns are affecting your life, talk to a licensed professional or the Digital Addiction Coach who specializes in this.

Why I Built This Quiz

I wanted to give you a real tool. Not a gimmick.

So I went looking. I found some excellent assessments. Researchers spent years building them.

One problem. Most are copyrighted. Some are for clinicians only. None of them covered porn, gaming, gambling, and social media in one place.

So I did what an engineer does. I laid them all out side by side.

Something jumped out.

They all measure the same things. Different wording. Same core markers.

Preoccupation
It's on your mind when you're not using.
Loss of control
You use more, or longer, than you planned.
Tolerance
It takes more to get the same hit.
Withdrawal
You get restless or irritable without it.
Escape
You use it to numb stress, boredom, or pain.
Hiding it
You keep it from people you love.
Consequences
Sleep, work, money, or relationships take the hit.

Those same markers show up in the World Health Organization's ICD-11 and the American Psychiatric Association's criteria for Internet Gaming Disorder.

So I didn't copy anyone's test. I built a new one around what all of them agree on. Plain language. Every digital behavior. Eight questions. About two minutes.

When I was stuck in my digital addiction 25+ years ago, I wish I had something like this... something simple I could use to gauge whether I was being paranoid about my digital habits... or if I really had a problem.

Here's what it isn't. It isn't a diagnosis. It's a mirror. Answer honestly and you get an honest snapshot.

And you see your score before I ever ask for your email.

Take the Quiz

The science behind the questions: Built on the core markers used in WHO ICD-11, APA DSM-5 Internet Gaming Disorder criteria, and peer-reviewed screening research on internet, gaming, gambling, and pornography use. This is a coaching screening tool, not a clinical instrument or diagnosis.