Self-Assessment

How balanced is your smartphone use?

Think about your smartphone habits over the past month. For each statement, choose how much you agree.

Scale: 1 = Strongly disagree · 5 = Strongly agree
  1. I find it difficult to control how long I use my smartphone.
  2. I feel restless or anxious when I can’t use my smartphone.
  3. I check my smartphone more often than I intend to.
  4. I use my smartphone to escape stress, boredom, or negative feelings.
  5. I stay up later than I should because of smartphone use.
  6. My smartphone use sometimes interferes with my work, studies, or relationships.
  7. I lose track of time while using my smartphone.
  8. I’ve tried to cut back but end up using my smartphone just as much.
  9. I often re-check my phone within seconds, even though I already know there’s nothing new.
  10. I often pick up my phone without a clear reason.

Your results

This self-test is for awareness only and not a medical diagnosis.
This quiz is based on validated scientific research (SAS-SV) and adapted for modern smartphone use.

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