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12 questions · about 60 seconds
How strong is your phone’s pull?
Think about the last two weeks, not your best day. Tap an answer for each and your score builds as you go. Nothing is saved or sent.
The fix most people need: make opening an app a choice
We make FocusPass, an iPhone app blocker built on Apple’s Screen Time. Opening a blocked app shows a shield with two buttons: go back, or use a short Pass of 5, 10 or 15 minutes. When the Pass ends, the app locks again on its own.
- The free plan includes shields, timed Passes and automatic relocking, and it stays free.
- Turning protection off always works and is never behind a purchase.
- No account, no ads, no analytics. Your rules stay on your device.
- FocusPass Pro is optional.
What the score means
| 0‑9 | Light pull. Your phone is mostly a tool you pick up on purpose. |
|---|---|
| 10–18 | Noticeable pull. A few habits run on autopilot. Worth fixing the top one or two. |
| 19–27 | Strong pull. The phone is deciding a good part of your day. Small structural changes help more than willpower. |
| 28–36 | Very strong pull. Most answers came out “often” or “almost always”. Start with one change this week, not ten. |
This is a habit check we wrote, not a clinical test, and it can’t diagnose anything. “Phone addiction” isn’t an official diagnosis. If phone use is hurting your sleep, work or relationships and you can’t change it, talking to a doctor or therapist is a reasonable step.
Why willpower alone rarely works
Most phone use isn’t a decision. It’s a cue (a pause, a notification, boredom) followed by a practised reach. Changing the cue or adding friction between reach and app works better than promising yourself to be stronger, because it doesn’t rely on noticing in the moment.
See the pattern in your own day with the phone check pattern finder.
Questions people ask
How do I know if I am addicted to my phone?
There is no official diagnosis of phone addiction. A practical sign is when phone use regularly crowds out sleep, work or people, and you keep using it that way despite trying to cut back. This test shows which habits are strongest for you.
What is a normal amount of phone use?
There is no single healthy number. What matters more is whether the use is chosen and whether it pushes out things you care about. Two hours of planned use can be fine; forty minutes of unplanned checking at 1 a.m. may not be.
Is this test scientifically validated?
No. It is a short self-check written by us to help you spot patterns. It is not a clinical questionnaire.
Are my answers saved?
No. Nothing is stored or sent. Reload the page and it starts blank.
Related
- Opal alternative app blockerOpal is a popular screen time app. If you want a calmer blocker with timed Passes, no account and no ads, compare it with FocusPass and take a 20-second quiz.
- Phone Check Pattern Finder: Spot Your Busiest HourTurn a one-day phone-check log into an hourly chart and a busiest 60-minute window. Find a specific moment to try an app-blocking rule.
- Phone-down pact link for two or moreAgree a no-phone stretch with a friend, partner or study group. Set the time and the stakes, send one link, and each phone runs the timer.
- Pomodoro Timer Online: Free 25/5 Focus Timer with SoundA free online Pomodoro timer. 25 minutes of focus, 5 minutes of break, a longer break after four rounds. Clean ring, soft chime, time in the tab title. No sign-up, no ads.