Screen Addiction Risk Score

Screen addiction, also called problematic internet use, smartphone addiction or digital dependency, is an increasing concern in modern life. Technology use is not inherently harmful, but compulsive or excessive use can interfere with sleep, relationships, work and mental health.

This tool is based on established self-assessment frameworks including elements from the Bergen Social Media Addiction Scale, the Smartphone Addiction Scale (SAS), and the Internet Addiction Test (IAT) developed by Dr. Kimberly Young.

Key Indicators of Problematic Screen Use

1. Salience: Thinking about screens when not using them; planning your next session
2. Mood modification: Using screens to escape negative emotions or to feel better
3. Tolerance: Needing to spend more and more time online to get the same effect
4. Withdrawal: Feeling irritable, anxious, or restless when unable to use screens
5. Conflict: Screen use causing problems with relationships, work, or school
6. Relapse: Trying to cut down and failing repeatedly

Screen Time Reference

The right-hand column is what this calculator actually assigns, so you can check the arithmetic rather than take the score on trust. Hours contribute at most 25 of the 100 points, deliberately: how long you spend matters far less than whether you can stop.

The other five questions carry 3 points each on screen, scaled by 5 to give 75 points. So a person at 3 hours a day who cannot put the phone down scores higher than someone at 8 hours who switches off without a thought, which is the whole point of the instrument.

Score Interpretation

This tool produces a score from 0 to 100:

• 0 to 25: Low risk, healthy usage pattern
• 26 to 50: Moderate risk, some concerning habits, and awareness is the first step
• 51 to 75: High risk, significant impact on life, consider a digital detox
• 76 to 100: Very high risk, seek support from a mental health professional

Important Note

This tool is for self-reflection only and is not a clinical diagnosis. If screen use is significantly impacting your life, relationships, or mental health, speaking to a qualified therapist or psychologist is strongly recommended. Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) have shown effectiveness for problematic internet use.