Social Media Addiction Test
Are you addicted to social media? Take our free assessment to understand your relationship with social platforms and discover your regret score.
Are You Addicted to Social Media?
Social media addiction is real. The platforms are engineered to keep you scrolling—infinite feeds, notifications, and algorithmic content designed to maximize engagement and time spent.
If you find yourself automatically reaching for your phone, feel anxious without social media, or lose track of time while scrolling, you may be experiencing addiction.
Signs of Social Media Addiction
Behavioral Signs
- • Check phone first thing in the morning
- • Constantly refresh feeds throughout the day
- • Use social media while eating or talking
- • Lose track of time while scrolling
- • Feel the need to post constantly
Emotional Signs
- • Anxiety when without your phone
- • FOMO (fear of missing out)
- • Mood changes based on likes/comments
- • Avoiding real-world activities
- • Feeling isolated despite being online
The Science Behind the Addiction
Social media triggers dopamine release—the same neurotransmitter involved in substance addiction. Each like, comment, and notification provides a small reward, creating a feedback loop that keeps you coming back.
- Variable rewards: Unpredictable notifications keep you checking constantly
- Social validation: Likes and comments feed our need for approval
- Fear of missing out: Algorithms show you what others are doing
- Infinite scroll: No natural stopping point, unlike traditional media
Take the Test
Answer the questions below honestly to get your personalized assessment and regret score.
Understanding Your Results
Score 0-20: Healthy Usage
You maintain a balanced relationship with social media. Keep up the good habits!
Score 21-50: Moderate Usage
You're spending significant time on social media. Consider implementing some digital wellness strategies.
Score 51-75: High Usage
You may be experiencing addiction symptoms. It's time to take action and reduce your usage.
Score 76-100: Severe Addiction
You show signs of serious social media addiction. Consider professional help and immediate intervention.
7-Day Digital Detox Challenge
Ready to break the cycle? Try our 7-day detox challenge:
- Day 1: Delete all social media apps from your phone
- Day 2-3: Use web versions only, max 15 minutes per day
- Day 4-5: Replace scrolling with a new habit (reading, exercise, journaling)
- Day 6-7: Track mood improvements and make new habits stick
Get Professional Support
If you score high on the addiction test, consider:
- Speaking with a therapist about internet addiction
- Joining online communities focused on digital wellness
- Using app blockers and screen time limiting tools
- Finding an accountability partner using Regretly
Start Your Digital Wellness Journey
Join thousands of people reclaiming their time and attention from social media.
Join the Community