Screen Addiction Risk Score
Calculate your screen addiction risk score based on daily usage patterns, compulsive behaviors, and impact on daily life.
Understand your relationship with screens.
Screen addiction — also called problematic internet use, smartphone addiction, or digital dependency — is an increasing concern in modern life. While technology use itself is not inherently harmful, compulsive or excessive use can interfere with sleep, relationships, work, and mental health.
This tool is based on established self-assessment frameworks including elements from the Bergen Social Media Addiction Scale, the Smartphone Addiction Scale (SAS), and the Internet Addiction Test (IAT) developed by Dr. Kimberly Young.
Key Indicators of Problematic Screen Use
- Salience: Thinking about screens when not using them; planning your next session
- Mood modification: Using screens to escape negative emotions or to feel better
- Tolerance: Needing to spend more and more time online to get the same effect
- Withdrawal: Feeling irritable, anxious, or restless when unable to use screens
- Conflict: Screen use causing problems with relationships, work, or school
- Relapse: Trying to cut down and failing repeatedly
Screen Time Reference
| Daily Screen Time | Context |
|---|---|
| Under 2 hours | Low exposure |
| 2–4 hours | Moderate (common adult average) |
| 4–6 hours | Above average — monitor impact |
| 6–9 hours | High — research links this to reduced wellbeing |
| 9+ hours | Very high — increased risk of negative effects |
Score Interpretation
This tool produces a score from 0–100:
- 0–25: Low risk — healthy usage pattern
- 26–50: Moderate risk — some concerning habits; awareness is the first step
- 51–75: High risk — significant impact on life; consider a digital detox
- 76–100: Very high risk — seek support from a mental health professional
Important Note
This tool is for self-reflection only and is not a clinical diagnosis. If screen use is significantly impacting your life, relationships, or mental health, speaking to a qualified therapist or psychologist is strongly recommended. Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) have shown effectiveness for problematic internet use.