Wellbeing

How Attached Are You to Your Phone?

Your relationship with the object you have touched most today.

⏱ Time: ~2–3 min 📋 Items: 12 questions 🔬 Based on: Problematic Smartphone Use & Nomophobia Scale 🔒 Privacy: 100% In-Browser

12 questions

How this is scored

12 scenario choices based on problematic-use themes. Educational self-reflection: this is not a screen for addiction.

Academic References & Background

Yildirim, C., & Correia, A. P. (2015). Exploring the dimensions of nomophobia: Development and validation of a self-reported questionnaire. Computers in Human Behavior, 49, 130-137.

1How long after waking do you touch your phone?

Over an hour Within the hour Within a few minutes Before I am fully awake

2You left it at home. You are ten minutes away.

Carry on, fine Mildly annoyed Go back for it Go back, and the day feels off until I have it

3How often do you pick it up with no reason at all?

Rarely A few times a day Constantly, without deciding to I am doing it now

4You sit down to do one thing on it. What actually happens?

I do the thing and put it down The thing, plus a quick check of something else Twenty minutes vanish I forget what I opened it for

5Your screen time report arrives. Your reaction?

About what I expected A bit higher than I thought I do not look at it Genuinely alarming

6During a conversation with someone you care about:

Phone away, out of sight Face down on the table Glanced at when it lights up Checked mid-sentence

7Waiting somewhere with nothing to do for five minutes:

I just wait Sometimes I look at it Out immediately It was already out

8How does it affect the hour before you sleep?

Not at all, it is elsewhere A quick check before lights out It regularly costs me half an hour It regularly costs me a lot more than that

9Have you tried to cut down?

Never needed to Yes, and it worked Yes, and it lasted a few days Several times, no lasting change

10Notifications off, phone in another room, for one evening.

Easy and quite nice Fine after the first twenty minutes I would keep thinking about it I would not manage it

11Something interesting happens in front of you.

I watch it I watch, then maybe film a bit I film it I film it and check how it did afterwards

12Honestly: does it make your life better?

Yes, clearly Mixed, roughly even Mostly it takes more than it gives No, and I know that

Before you start

The 4 possible results

Every answer nudges you toward one of these. Here is what each one means.

Heavily attached

Your phone is not a tool you use, it is the default state you return to between everything else. The strongest signal in your answers is not the hours.

Noticeably attached

It has a real hold, mostly in the gaps: waiting, evenings, and the twenty minutes that disappear after opening it for one thing. Nothing here is alarming, but the time is coming from somewhere, and it is usually from the slow, unentertaining activities that make people feel best.

Ordinary attachment

You use it a lot and you can put it down. The pattern is normal for anyone living now: the useful bit to watch is the reflex checking, which is the part that grows quietly.

Loosely attached

You use your phone as an object rather than a habitat. You can leave it, forget it, and sit through five empty minutes without reaching for anything.

About this assessment

Frequently Asked Questions

What does the How Attached Are You to Your Phone? measure?

Your relationship with the object you have touched most today. 12 scenario choices based on problematic-use themes. Educational self-reflection: this is not a screen for addiction.

How is this test scored and how long does it take?

This test contains 12 questions and takes about 2 minutes to complete. All scoring runs instantly in your browser with zero sign-up.

Are my responses and results kept private?

Yes, 100% private. All calculations happen entirely inside your web browser. Your answers never leave your device and are never stored on any server.

Is this a clinical or medical diagnosis?

No. MindType tests are created for self-reflection, personal insight, and education. They do not constitute clinical, psychiatric, or psychological diagnosis.

Keep going

Wellbeing

Written for self-reflection, not clinical diagnosis.

Scored in your browser. Your answers are never sent or stored.

How Attached Are You to Your Phone?

Academic References & Background

The 4 possible results

Heavily attached

Noticeably attached

Ordinary attachment

Loosely attached

Frequently Asked Questions

What does the How Attached Are You to Your Phone? measure?

How is this test scored and how long does it take?

Are my responses and results kept private?

Is this a clinical or medical diagnosis?

Stress Pattern Check

Burnout Signals

Stress Response Style

What Kind of Procrastinator Are You?

Are You a Night Owl or a Morning Lark?

How Do You Handle Big Emotions?

Written for self-reflection, not clinical diagnosis.

How Attached Are You to Your Phone?

Academic References & Background

The 4 possible results

Heavily attached

Noticeably attached

Ordinary attachment

Loosely attached

Frequently Asked Questions

What does the How Attached Are You to Your Phone? measure?

How is this test scored and how long does it take?

Are my responses and results kept private?

Is this a clinical or medical diagnosis?

Related tests

Stress Pattern Check

Burnout Signals

Stress Response Style

What Kind of Procrastinator Are You?

Are You a Night Owl or a Morning Lark?

How Do You Handle Big Emotions?

Written for self-reflection, not clinical diagnosis.