Social media habits self-assessment

About this self-assessment

The questions look at patterns researchers associate with problematic social media use: opening apps without deciding to, needing more time to feel satisfied, using social media to escape difficult feelings, failed attempts to cut down, and effects on sleep, focus, work and relationships. Each answer ranges from never to always.

Your result shows a score from 0 to 50 and the pattern that seems to drive your use most:

• Automatic habit. You often access social media without a clear intention. Repetition and environmental triggers may be controlling your behavior.
• Emotional escape. Scrolling may provide temporary relief from stress, loneliness, boredom or uncomfortable emotions.
• Social validation. Likes, views and comparisons may strongly affect your confidence, mood or perception of your own life.
• Fear of missing out. You may repeatedly check social media because disconnecting creates fear of missing information, trends or social interactions.

What it is not

Educational self-assessment based on peer-reviewed psychological papers. It is not a diagnosis or a substitute for professional evaluation. A high score does not mean you have an addiction, and a low score does not mean your use is always harmless. If social media use is affecting your mood, sleep, work or relationships, consider talking to a qualified health professional.

Your answers are processed in your browser to calculate the result.

What to do with your result

• If you open apps automatically, start with how to stop checking your phone out of habit.
• If long sessions are the problem, read how to stop doomscrolling.
• If you want to cut back without quitting, try a digital detox without deleting your apps.
• If late nights are the issue, see how to stop scrolling before bed.

The research behind the questions is listed on the resources page.