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Internet addiction problem? Take the self-test

Is your internet use getting out of control? Phones, social media, gaming and streaming are part of everyday life, so it can be hard to tell when use has turned into a problem. This free, confidential self-test has 25 short yes-or-no questions. It takes about three minutes, and at the end you will see what your answers suggest and what to consider next.

Take the internet addiction self-test

Answer each question honestly, based on the past few months.

Internet Addiction Self-Assessment Quiz

This confidential self-assessment looks at how your internet and screen use may be affecting your sleep, work, relationships and mood. Answer each question honestly. The results are not a diagnosis, but they can help you decide whether to talk to a professional.

1 / 25

Is going online the first thing you do in the morning?

2 / 25

Do you check email or social media before doing other things that need to get done?

3 / 25

Do you feel you need to set limits on how long you will be online?

4 / 25

Do you often stay online for “just one more minute”?

5 / 25

Is being online the last thing you do every night?

6 / 25

Do you use the internet to form relationships?

7 / 25

When your internet connection goes down, do you feel an urgent need to get it back?

8 / 25

Are you preoccupied with being online while you are doing other things?

9 / 25

Do you hide how much time you spend online from others?

10 / 25

Do you neglect responsibilities because of the time you spend online?

11 / 25

Do you prefer online relationships to relationships in real life?

12 / 25

Do you get annoyed when someone interrupts you while you are online?

13 / 25

When you step away from your screen, do you plan when you can get back online?

14 / 25

Do you ever stay late at work so you can have more time online?

15 / 25

Do you turn to online activities to calm down?

16 / 25

Do you sleep less than you need because you are online?

17 / 25

Have you tried to cut down your internet use and failed?

18 / 25

Does life without the internet sound scary, boring or joyless?

19 / 25

Do the people around you complain about how much time you spend online?

20 / 25

Do you get defensive when someone asks what you have been doing online?

21 / 25

Does your work or schoolwork suffer because of the time you spend online?

22 / 25

Is being online more exciting than spending time with people?

23 / 25

When you are offline, do you have bad feelings (sadness, irritability, low mood, fatigue) that go away once you are back online?

24 / 25

Is it easier to reach you by email, text or chat than by phone?

25 / 25

Have you ever lied about how much you use your phone, computer or the internet?

The results are not a diagnosis. If your answers raise concerns, the best next step is a conversation with a professional who can see the full picture.

What is internet addiction?

Internet addiction is not about how many hours someone spends online. Many people work online all day. What matters is loss of control and continuing despite harm: going online to escape, being unable to cut down, and seeing sleep, work, studies or relationships suffer. The World Health Organization recognizes gaming disorder in its international classification of diseases (ICD-11), and compulsive use of social media, video and other online activities can follow a similar pattern.

Common warning signs

  • Trying to cut down and not being able to
  • Staying up late online and sleeping less than you need
  • Feeling irritable, low or restless when you are offline
  • Hiding or lying about how much time you spend online
  • Falling behind at work or school
  • Preferring online contact to time with family and friends

Worried about someone else?

Many people take this test on behalf of a son, daughter or spouse. If a young adult in your family is spending most of the day online and struggling to move forward, read our guide on failure to launch and addiction. If your loved one refuses help, read our guide for parents.

Frequently asked questions

Is internet addiction a real addiction?

Gaming disorder is recognized by the World Health Organization, and compulsive use of other online activities can cause similar harm. What defines a problem is loss of control and continuing despite harm, not screen time alone.

Can this test diagnose internet addiction?

No. A self-test can help you notice patterns, but only a professional assessment can tell you what is going on and what kind of help fits.

What should I do if my result shows warning signs?

Talk to a professional. You can contact Retorno for a confidential consultation with our English-speaking team.

More self-tests

Internet use sometimes overlaps with other compulsive behaviors. You may also want to take our pornography and online sex addiction self-test or our gambling self-test, or see all of our self-tests.

For a deeper look at the warning signs and how internet addiction affects daily life, read our article on technology and internet addiction.

Finished the self-test?

You don't have to figure this out alone

A self-test can't diagnose an addiction, but it can be a sign that it's time to talk to someone. Our English-speaking team can help you understand your options, for yourself or for someone you love.

Call (646) 248-7297
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