Digital Detox Score
How phone-dependent are you?
Answer ten quick questions to estimate how strongly your phone is shaping your attention, routines, and downtime. Your score includes practical next steps for a calmer relationship with your screen.
Question 1 of 10
What's the first thing you do when you wake up?
What is a digital detox score?
A digital detox score measures how dependent your daily routines have become on your phone. It looks at specific behaviours - checking your phone first thing in the morning, scrolling during meals, reaching for it during idle moments - and estimates how much your screen is shaping your attention, mood, and downtime. The result is not a diagnosis but a useful snapshot of where you stand today.
How much screen time is considered phone addiction?
There is no single number that defines phone addiction. Research suggests that four or more hours of daily recreational screen time is associated with higher rates of anxiety, poor sleep, and reduced attention span. However, the pattern matters more than the number. Compulsive checking, inability to stop when you want to, and interference with daily life are stronger indicators than total hours alone.
Signs you might need a digital detox
Common signs include reaching for your phone within seconds of waking up, feeling anxious when your phone is not nearby, scrolling without intention or enjoyment, losing track of time in apps, and choosing screen time over activities you say you care about. If several of these feel familiar, a structured break or friction-based approach can help reset the relationship.