How to Stop Doomscrolling: A 14-Day Reset Plan
Why doomscrolling is so hard to stop, and a 14-day plan to break the habit: notifications, app friction, a phone-free bedroom and a healthier news diet.
Am I Addicted to My Phone? A 12-Question Self-Check
A private, 12-question self-check to see whether your phone use has become a problem, what your score means and practical next steps for each result.
Key takeaways
- “Phone addiction” isn’t a formal diagnosis, but problematic phone use is real and measurable.
- What matters most is harm: to sleep, relationships, work, safety or mood.
- Whatever your score, small changes to notifications, app access and bedtime habits help.
On this page
Most of us use our phones constantly, and that alone isn’t a problem. Phones are maps, cameras, wallets and the way we talk to people we love. The question is whether your phone use serves you, or whether it has started to cost you things you care about.
“Phone addiction” isn’t an official diagnosis. The World Health Organization does recognise gaming disorder, and researchers study problematic smartphone use using the same features seen in other behavioural addictions: loss of control, continuing despite harm and giving phone use priority over other things. This self-check is built around those features.
Take the self-check
For each statement, choose how often it’s true for you over the last month. Your answers stay on your device.
Phone habits self-check
- I pick up my phone without deciding to, or without a reason.
- I use my phone for longer than I intended.
- I’ve tried to cut down and haven’t managed it.
- I feel anxious or irritable when I can’t check my phone.
- I check my phone within ten minutes of waking up.
- Phone use delays my sleep or wakes me at night.
- I check my phone during conversations, meals or time with family.
- Phone use has caused problems at work or in my studies.
- Someone close to me has complained about my phone use.
- I use my phone to escape difficult feelings.
- I’ve checked my phone while driving or in other unsafe situations.
- I feel worse after long scrolling sessions, but keep doing it.
Answer all 12 statements to see your score.
What your score means
0–6: Healthy balance
Your phone seems to fit your life rather than run it. Keep protecting the basics: sleep, focus time and phone-free moments with people.
7–14: Some warning signs
Certain habits are creeping in, often around bedtime, mornings or boredom. Pick the two statements you scored highest on and target those first. Turning off non-essential notifications and charging your phone outside the bedroom are good starting points.
15–24: Your phone may be running the show
Your answers suggest phone use is costing you in several areas. That’s common, fixable and nothing to be ashamed of. Our 14-day plan to stop doomscrolling is a structured way to start.
Look closely at “why”
Statement 10, using your phone to escape difficult feelings, deserves special attention. If scrolling is how you cope with stress, loneliness, anxiety or low mood, cutting down may feel harder, and the feelings underneath may need support of their own. Talking to someone can help; Adult Counselling explains what happens in a first counselling session if you’re considering it.
Next steps for any score
- Check your screen time report to see which apps take most of your time.
- Turn off notifications from anything that isn’t a real person.
- Make your phone less convenient: move tempting apps off the home screen.
- Protect sleep: charge it outside the bedroom.
- Retake this check in a month to see what’s changed.
Frequently asked questions
Is phone addiction a real diagnosis?
Not formally. But problematic smartphone use is widely studied, and its features, such as loss of control and continued use despite harm, resemble other behavioural addictions.
How many hours of phone use is too much?
There’s no universal number. The more useful question is whether your use harms your sleep, relationships, work, safety or mood.
Can I take this check for my teenager?
It’s designed for adults reflecting on their own habits. For children and teens, focus on agreed family rules; talk to your pediatrician if you’re concerned.
Sources
Every article is edited by a human and checked against our editorial policy. Spotted a mistake? Tell us.
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