How much is your screen habit
costing you?
Get a score out of 100 and see how much your digital habits may be affecting your time, focus and sense of control.
Score out of 100
Free
One test. 200+ digital addictions.
We’re working with more than 200 digital addictions. Don’t believe yours is “niche.”
Instagram · TikTok · X
Porn · OnlyFans · Cam sites
Fortnite · LoL · Roblox
Netflix · YouTube · Twitch
Sports betting · Trading · Slots
Amazon · Temu · Shein
Breaking news · Politics · Markets
Work inbox · Personal inbox · Newsletters
Reddit · Discover · Forums
Tinder · Bumble · Hinge
WhatsApp · Messenger · Discord
Reels · Shorts · Spotlight
Is it a habit or an addiction?
Put words to that weird feeling of “getting out of control” and get a clear picture of what to do from there.
See the level of impact
Put a clear number on how strongly the habit appears to be interfering with your life.
Understand what keeps pulling you back
Spot patterns such as autopilot, cravings, avoidance and repeated loss of control.
Know where to take back control
Leave with a clearer idea of where change can have the biggest effect first.
your score
your next step
Can screen habits really become dangerous?
Screens are not inherently harmful. The warning sign is when a digital habit starts taking over parts of life you never meant to give away.
PHYSICAL
Your body starts paying for the habit.
- Bedtime keeps getting pushed later
- Tired or foggy mornings
- Long sedentary sessions
PSYCHOLOGICAL
The urge starts feeling stronger than the choice.
- Cravings and compulsive checking
- Restlessness when disconnected
- Regret followed by repeating the same behavior
RELATIONSHIPS
You are there, but your attention keeps leaving.
- Half-present conversations
- Conflict around screen use
- Less interest in offline moments
PERSONAL
Your time stops matching your priorities.
- Hours disappear without intention
- Promises to yourself keep breaking
- Projects and hobbies get postponed
WORK & STUDY
Focus gets fragmented before momentum can build.
- Constant task-switching
- Procrastination disguised as checking
- Lower follow-through on difficult work
FINANCIAL
Some digital habits can become expensive fast.
- Impulsive shopping
- Gambling or trading losses
- In-app purchases and recurring subscriptions
4 minutes can save your life.
A score does not change your life by itself. But it can make an invisible cost visible — and that can change what you do next.
If “just 5 minutes” happens 24 times a day, it becomes 2 hours — every day.
5 min
24
2 hours
12.5%
of your waking life
6.25 years
of waking life
≈ 11 MONTHS OF WAKING LIFE BACK / 15 YEARS
Illustration assumes roughly 16 waking hours per day and 24 five-minute checks per day.
It is seeing clearly what is actually happening.
Before you start
How long does the test take?
About four minutes for most people.
What kinds of habits can I test?
People have used the test for more than 200 different screen habits, including social media, adult content, gaming, streaming, gambling, trading, shopping, news, email, feeds and many more.
Is this a medical diagnosis?
No. It is a self-test designed to help you understand your digital habits and their impact. It does not diagnose a medical or psychological condition.
Do I need to quit technology completely?
No. The goal is to understand whether a habit is taking more time, attention or control than you want it to.
Is the test free?
Yes.
Find out how much your digital habit is really costing you.
Get your score and see where you stand.
Free • About 4 minutes • Not a medical diagnosis