Phone & Screen Time
Am I addicted to my phone? Take this quick quiz to measure compulsive phone use, emotional dependence, and how much your device controls your day.
Phone addiction isn't a clinical label for everyone — but compulsive checking, anxiety when separated from your device, and scrolling that steals hours from your day are real signs something is off. A short self-assessment helps you see patterns you'd otherwise normalize.
You'll answer 8 questions about daily habits, emotional reactions, and how phone use affects your sleep, work, and relationships. Each answer carries a score from 0 to 4. Your total score places you in a low, medium, or high range — with guidance on what to do next.
Awareness is the starting point, not the finish line. Breaking phone addiction works best with structure, trigger tracking, and accountability — not willpower alone. Unhookly is building an AI coach to help you stay on track when urges hit.