English
Ukrainian
Polish
DutchOnline Addiction Test
Ever wonder if you have a healthy relationship with your phone? In today’s always-connected world, it’s easy to lose track of how much time we actually spend online until it starts to affect our sleep, mood, or relationships. If you’ve ever wondered whether your screen time might be taking up more space in your life than you’d like, our quick Online Addiction Quiz can help you find out!
This short assessment will guide you to reflect on your internet habits and show you how healthy your relationship is with the digital world. Once you finish, you’ll receive a personalized score that reveals whether your internet use is balanced, something to keep an eye on, or a sign that it might be time to make some changes. A quick tip: You can actually check the exact number of hours you spend online (and in each app) on your phone. It might be helpful to check that information to have a more accurate view of your online habits.
You’ll also get simple, practical tips to help you stay in control and keep a healthy balance between your online and offline life.
📚🔍 There are no right or wrong answers. The quiz is anonymous. Just be honest and see what you discover about your digital habits. Ready to find out how connected you really are? Take the quiz and see where you stand!
Do you often check your phone right before starting a task or right after waking up?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Do you ever spend much more time online than what you expected at first?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Do you ever find it difficult to stop using your phone, or promise yourself ‘‘just another five minutes’’?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Do you catch yourself thinking about checking your phone when you’re doing something else?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Do you find it hard to focus on school or other things (for example reading, hobbies, talking with friends) because you’re online a lot?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Do you ever spend so much time online that you forget about schoolwork or hanging out with friends or family?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Do you ever get too little sleep because you stay up late on your phone?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Do you go online to feel better when you’re sad, stressed, or bored?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Do you ever feel bad or try to hide how much time you spend online?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Have you ever skipped hanging out with friends or family because you wanted to be online?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Have your family ever said they think you’re online too much?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Do you get annoyed when someone interrupts you while you’re online?
Yes
No
Disclaimer: This quiz is not a diagnostic tool. It’s meant to inform you and give you the opportunity for self-reflection on your online habits. If you are worried about your internet use or how spending time on the internet makes you feel, consider talking to a trusted adult, school counsellor, or a healthcare professional for support.
Low level of addiction
A healthy balance! You seem to have a good balance between your online and offline life.
Keep up those healthy habits and stay mindful of how your screen time fits into your daily routine and makes you feel physically and mentally.
Spending a lot of time online can sometimes lead to an unhealthy relationship with the internet, what we sometimes call online addiction. This means constantly checking your phone, feeling anxious when you can’t be online, or losing track of the amount of time you spend on social media. Being on the internet for longer periods of time means there can be a higher risk of becoming both a victim and perpetrator of online gender-based violence. When we’re constantly online, there is more opportunity to be exposed to harmful content. At the same time, always being online can also make it easier to take part in toxic online behaviour.
How to deal with internet addiction?
If you are struggling to develop a healthy relationship with the internet and social media, here are some things you could do:
- Reflect on your online habits: Ask yourself why you go online. What are your triggers? Is it boredom? Stress? Think about how being online affects you. Are you happier or more tired after spending time online? Engage with positive online content that inspires you, not accounts that make you feel bad or waste your time.
- Change your environment and context. The place where you are affects your habits. Try leaving your phone in another room while doing homework, studying, or talking with loved ones. If you often scroll through social media before bed, place your device far from your bed. Even physical distance helps break the automatic reflex to reach for your phone.
- Create a "controlled zone" for the internet. Instead of a complete ban, designate a specific time and place for using social media. For example, 30 minutes after lunch on the couch. This structure signals to your brain that it's normal and allowed, but only at a certain time. This often works better than a total ban, which creates a sense of deprivation and strengthens the desire.
- Take care of your mind and your body: Too much screen time can affect our health. Take regular digital breaks, a few hours, a day, or even a weekend without screens. Eat regular meals, get enough sleep, and notice how your moods affect your online habits. Try to find things that help you relax, instead of going online when you’re feeling stressed.
- Keep track of how much time you spend online: Set limits for how much time you will spend online each day. You can use a screen-time app or stop using apps that are taking up too much of your time. Turn off unnecessary notifications for games or social media, so you don’t feel tempted to constantly check your phone.
- Replace procrastination with productivity. Often we go online to avoid something difficult or uninteresting. Instead of fighting the urge, try starting the task — often the first 5-10 minutes are the hardest. Once you're already engaged in the work, the urge to check social media will weaken. And as a reward for completing the work, allow yourself some time online.
- Set some goals for yourself: It might feel overwhelming to stop using your phone completely. Start with short-term goals that are small and achievable, e.g. ‘‘no phone during homework’’ or ‘‘no scrolling after 10pm’’. Then move to long-term goals, like spending more time offline with your friends or improving your sleep routine.
- Find balance in your offline life: It is easy to fall back if we don’t have something to look forward to. Do things that you enjoy offline: join a club, try out a new sport, or find a new hobby, spend time with friends or family. Time in nature can be very calming and grounding. Make sure to spend some time outside! These activities release dopamine (the ‘‘feel good’’ chemical) in a healthy way.
- Get support: You are not alone in this! Talk to someone you trust if you’re feeling stressed about how you spend your time online, like a friend, teacher, your parents oк reach out to a professional for help.
Medium level of addiction
This is something to keep an eye on. Your internet use might be starting to affect other parts of your life at times.
Don’t worry, you can improve this! Try setting some limits or taking breaks from your screen to stay in control of your internet use.
Spending a lot of time online can sometimes lead to an unhealthy relationship with the internet, what we sometimes call online addiction. This means constantly checking your phone, feeling anxious when you can’t be online, or losing track of the amount of time you spend on social media. Being on the internet for longer periods of time means there can be a higher risk of becoming both a victim and perpetrator of online gender-based violence. When we’re constantly online, there is more opportunity to be exposed to harmful content. At the same time, always being online can also make it easier to take part in toxic online behaviour.
How to deal with internet addiction?
If you are struggling to develop a healthy relationship with the internet and social media, here are some things you could do:
- Reflect on your online habits: Ask yourself why you go online. What are your triggers? Is it boredom? Stress? Think about how being online affects you. Are you happier or more tired after spending time online? Engage with positive online content that inspires you, not accounts that make you feel bad or waste your time.
- Change your environment and context. The place where you are affects your habits. Try leaving your phone in another room while doing homework, studying, or talking with loved ones. If you often scroll through social media before bed, place your device far from your bed. Even physical distance helps break the automatic reflex to reach for your phone.
- Create a "controlled zone" for the internet. Instead of a complete ban, designate a specific time and place for using social media. For example, 30 minutes after lunch on the couch. This structure signals to your brain that it's normal and allowed, but only at a certain time. This often works better than a total ban, which creates a sense of deprivation and strengthens the desire.
- Take care of your mind and your body: Too much screen time can affect our health. Take regular digital breaks, a few hours, a day, or even a weekend without screens. Eat regular meals, get enough sleep, and notice how your moods affect your online habits. Try to find things that help you relax, instead of going online when you’re feeling stressed.
- Keep track of how much time you spend online: Set limits for how much time you will spend online each day. You can use a screen-time app or stop using apps that are taking up too much of your time. Turn off unnecessary notifications for games or social media, so you don’t feel tempted to constantly check your phone.
- Replace procrastination with productivity. Often we go online to avoid something difficult or uninteresting. Instead of fighting the urge, try starting the task — often the first 5-10 minutes are the hardest. Once you're already engaged in the work, the urge to check social media will weaken. And as a reward for completing the work, allow yourself some time online.
- Set some goals for yourself: It might feel overwhelming to stop using your phone completely. Start with short-term goals that are small and achievable, e.g. ‘‘no phone during homework’’ or ‘‘no scrolling after 10pm’’. Then move to long-term goals, like spending more time offline with your friends or improving your sleep routine.
- Find balance in your offline life: It is easy to fall back if we don’t have something to look forward to. Do things that you enjoy offline: join a club, try out a new sport, or find a new hobby, spend time with friends or family. Time in nature can be very calming and grounding. Make sure to spend some time outside! These activities release dopamine (the ‘‘feel good’’ chemical) in a healthy way.
- Get support: You are not alone in this! Talk to someone you trust if you’re feeling stressed about how you spend your time online, like a friend, teacher, your parents oк reach out to a professional for help.
High level of addiction
It might be time to make some changes. It looks like your online time might be getting in the way of sleep, school, or your relationships.
Take action now. Visit the resources on our website or take a look at the strategies below to learn how you could improve your internet use and take back control.
Spending a lot of time online can sometimes lead to an unhealthy relationship with the internet, what we sometimes call online addiction. This means constantly checking your phone, feeling anxious when you can’t be online, or losing track of the amount of time you spend on social media. Being on the internet for longer periods of time means there can be a higher risk of becoming both a victim and perpetrator of online gender-based violence. When we’re constantly online, there is more opportunity to be exposed to harmful content. At the same time, always being online can also make it easier to take part in toxic online behaviour.
How to deal with internet addiction?
If you are struggling to develop a healthy relationship with the internet and social media, here are some things you could do:
- Reflect on your online habits: Ask yourself why you go online. What are your triggers? Is it boredom? Stress? Think about how being online affects you. Are you happier or more tired after spending time online? Engage with positive online content that inspires you, not accounts that make you feel bad or waste your time.
- Change your environment and context. The place where you are affects your habits. Try leaving your phone in another room while doing homework, studying, or talking with loved ones. If you often scroll through social media before bed, place your device far from your bed. Even physical distance helps break the automatic reflex to reach for your phone.
- Create a "controlled zone" for the internet. Instead of a complete ban, designate a specific time and place for using social media. For example, 30 minutes after lunch on the couch. This structure signals to your brain that it's normal and allowed, but only at a certain time. This often works better than a total ban, which creates a sense of deprivation and strengthens the desire.
- Take care of your mind and your body: Too much screen time can affect our health. Take regular digital breaks, a few hours, a day, or even a weekend without screens. Eat regular meals, get enough sleep, and notice how your moods affect your online habits. Try to find things that help you relax, instead of going online when you’re feeling stressed.
- Keep track of how much time you spend online: Set limits for how much time you will spend online each day. You can use a screen-time app or stop using apps that are taking up too much of your time. Turn off unnecessary notifications for games or social media, so you don’t feel tempted to constantly check your phone.
- Replace procrastination with productivity. Often we go online to avoid something difficult or uninteresting. Instead of fighting the urge, try starting the task — often the first 5-10 minutes are the hardest. Once you're already engaged in the work, the urge to check social media will weaken. And as a reward for completing the work, allow yourself some time online.
- Set some goals for yourself: It might feel overwhelming to stop using your phone completely. Start with short-term goals that are small and achievable, e.g. ‘‘no phone during homework’’ or ‘‘no scrolling after 10pm’’. Then move to long-term goals, like spending more time offline with your friends or improving your sleep routine.
- Find balance in your offline life: It is easy to fall back if we don’t have something to look forward to. Do things that you enjoy offline: join a club, try out a new sport, or find a new hobby, spend time with friends or family. Time in nature can be very calming and grounding. Make sure to spend some time outside! These activities release dopamine (the ‘‘feel good’’ chemical) in a healthy way.
- Get support: You are not alone in this! Talk to someone you trust if you’re feeling stressed about how you spend your time online, like a friend, teacher, your parents oк reach out to a professional for help.