QUIZ: Are you addicted to your phone?

Here is a quiz developed by Dr. David Greenfield, founder of the Center for Internet and Technology Addiction and psychiatry professor at the University of Connecticut School of Medicine. I found this quiz in Catherine Price’s - How to Break up with your Phone Book.

Count up your number of “yes”s:

  1. Do you find yourself spending more time on your cell or smartphone than you realize?

  2. Do you find yourself mindlessly passing time on a regular basis by staring at your cell or smartphone?

  3. Do you seem to lose track of time when on your cell or smartphone?

  4. Do you find yourself spending more time texting, tweeting, messaging or emailing as opposed to talking to people in person?

  5. Has the amount of time you spend on your cell or smartphone been increasing?

  6. Do you wish you could be a little less involved with your phone?

  7. Do you sleep with your cell or smartphone (turned on) under your pillow or next to your bed?

  8. Do you find yourself viewing and answering messages at all hours of the day and night— even if it means interrupting other things you are doing?

  9. Do you text, tweet, message, email, snapchat, instagram etc. while driving or doing other similar activities which require your focused attention and concentration?

  10. Do you feel your use of your cell or smartphone decreases your productivity at times?

  11. Do you feel reluctant to be without your cell or smartphone, even for short times?

  12. Do you feel ill at ease or uncomfortable when you accidentally leave your smartphone in the car or at home, have no service or have a broken phone?

  13. When you eat meals, is your cell or smartphone always part of the table place setting?

  14. When your cell or smartphone rings, beeps, or buzzes, do you feel an intense urge to check for texts, emails, messages, updates and so on?

  15. Do you find yourself mindlessly checking your cell or smartphone many times a day, even when you know there is likely nothing new or important to see?

Here’s how Greenfield interprets people’s scores:

1-2: Your behavior is normal but that doesn’t mean you should live on your cell or smartphone

3-4: Your behavior is leaning toward problematic or compulsive use

5 or above: It is likely that you have a problematic or compulsive cell or smartphone use pattern

8 or higher: If your score is higher than 8, you might considering seeing a some kind of counselor who specializes in behavioral addictions for a consultation.


I’ve become increasingly concerned with my own phone habits as well as what I see when I’m out in public and witness others on their phones.

It turns out there’s a GREAT resource for shifting phone / technology habits.

Breaking up with your phone =
Creating a healthy relationship of agency with your phone

Do you want to join an experiential book group or sign up for accountability sessions to embark on Catherine Price’s 30 day program for How to Break up your Phone together?

Sign up below to be notified for the next phone group or to learn more about 1-on-1 accountability sessions.

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Breaking Up With Our Phones Harvest

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My first parenting lesson from Circling