StillfeedPhone addiction test: is social media taking over?
Eight quick questions about how you use Instagram, TikTok, YouTube and the rest. Get a score out of 32, what it means, and the changes most likely to help. It takes about a minute.
Your result
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Your strongest signals, and what helps
If scrolling is affecting your mood, sleep or relationships, consider talking to a doctor, therapist or someone you trust. If you need help now, contact your local emergency services or a crisis line (in the U.S., call or text 988).
Next: see what your habit adds up to with the doomscrolling calculator, or read 10 strategies that actually work.
What your score means
Each answer scores from 0 (Never) to 4 (Very often), for a total out of 32.
- 0–8, In control. Social media looks like a tool you pick up and put down.
- 9–16, Some autopilot. Mostly fine, with some habits that run on autopilot. Small setup changes usually make a noticeable difference.
- 17–24, The feed is in charge. Scrolling regularly takes more time and attention than you’d choose. Changing your setup works far better than willpower alone.
- 25–32, It’s costing you. Scrolling seems to be getting in the way of things that matter. Make strong changes to your setup, and consider talking to someone if it’s affecting your mood, sleep or relationships.
Where the questions come from
Six of the questions follow the six warning signs that researchers use when they study problematic social media use, the same ones behind the widely used Bergen Social Media Addiction Scale: it’s always on your mind, you need more of it, you use it to change your mood, cutting back doesn’t stick, you feel restless without it, and it gets in the way of other things. The other two cover everyday doomscrolling habits: opening apps on autopilot and scrolling for longer than you meant to.
This isn’t a diagnosis. It’s a quick self-check, not the official Bergen scale, and it hasn’t been clinically validated. “Social media addiction” isn’t an official medical diagnosis either; we explain what researchers do and don’t know in Social media addiction: signs, causes and what actually helps.
What to do with your result
Whatever you scored, the most effective changes are the ones you make ahead of time, so that stopping is the easy option when you’re tired or bored:
- Remove the endless feeds, keep the app. Stillfeed is a free iPhone browser for Instagram and YouTube that removes Reels, Shorts and Explore before they load and opens Instagram to your Following feed. It works with X, Reddit, TikTok, Snapchat and LinkedIn too.
- Add a stopping point, like a daily time limit you can’t dismiss on a whim.
- Charge your phone outside the bedroom.
See How to stop doomscrolling: 10 strategies that actually work for step-by-step iPhone settings, and take the test again in a few weeks to see what’s changed.
Common questions
Am I addicted to social media?
Only a professional can assess that, and “social media addiction” isn’t an official diagnosis. This test shows how strongly your habits match the warning signs researchers look for. A high score means it’s worth making changes, and talking to someone if it’s affecting your mood, sleep or relationships.
How accurate is this test?
It’s a quick self-check, not a clinically validated questionnaire. It’s most useful for spotting which habits to change first, and for comparing your own results over time.
Is my result stored anywhere?
No. The score is calculated in your browser and nothing you choose is sent anywhere. Your answers only appear in the page address so you can share or bookmark your result.
What's the fastest way to lower my score?
Change your setup rather than relying on willpower: remove the endless feeds (Reels, Shorts, Explore, For You), turn off non-message notifications and keep your phone out of the bedroom. Our guide has step-by-step iPhone settings.
