ADHD-Friendly Smartphone Habits Quiz (3 minutes)

Answer 20 quick questions to spot the phone patterns that drain your focus and what to do next. Your score and tailored guidance will appear on this page immediately.

To celebrate ADHD Awareness Month, you can sign up to a free digital Detox 30-day Challenge email mini-series with tiny, doable tweaks that actually stick and make a difference..

What you get today

✔️ Your score and next-step tips shown instantly
✔️ A simple experiment to try this week

Phones are not the enemy. Habits are. Small changes compound. Ready?

Note: This is a self-reflection tool, not a medical diagnosis.

I plan specific phone-free time blocks in my day.(Required)

Reverse-scored positive habit.

Never

Rarely

Sometimes

Often

Almost always

When I feel stressed, I reach for my phone to self-soothe.(Required)

Almost always

Often

Sometimes

Never

Rarely

I keep my phone within arm’s reach during focused work.(Required)

Almost always

Often

Rarely

Sometimes

Never

I check my phone during conversations or meetings.(Required)

Never

Sometimes

Almost always

Rarely

Often

I use Do Not Disturb/focus modes or app limits to protect my attention.(Required)

Reverse-scored positive habit.

Never

Rarely

Sometimes

Often

Almost always

I intend to check one thing and end up scrolling for 10+ minutes.(Required)

Often

Rarely

Almost always

Sometimes

Never

I feel restless or uneasy when I can’t check my phone.(Required)

Almost always

Never

Often

Rarely

Sometimes

I have a clear list of non-phone activities I enjoy and can switch to.(Required)

Reverse-scored positive habit.

Never

Rarely

Sometimes

Often

Almost always

I use my phone to avoid starting a task that feels effortful.(Required)

Often

Never

Rarely

Almost always

Sometimes

I sleep with my phone in the bedroom.(Required)

Rarely

Almost always

Sometimes

Never

Often

I use my phone while eating.(Required)

Never

Often

Almost always

Rarely

Sometimes

At day’s end, I feel good about how I used my phone.(Required)

Reverse-scored positive habit.

Never

Rarely

Sometimes

Often

Almost always

I interrupt myself mid-task to look something up that could wait.(Required)

Often

Never

Sometimes

Rarely

Almost always

Notifications pull me off the task I’m trying to finish.(Required)

Never

Rarely

Almost always

Often

Sometimes

I lose track of time when I’m on my phone.(Required)

Never

Rarely

Often

Sometimes

Almost always

My phone use aligns with my values and priorities.(Required)

Reverse-scored positive habit.

Never

Rarely

Sometimes

Often

Almost always

I open my phone without a clear reason.(Required)

Sometimes

Almost always

Never

Rarely

Often

I keep “problem apps” (e.g., social media) on my home screen.(Required)

Often

Almost always

Never

Sometimes

Rarely

I pick up my phone in micro-boredom moments (kettle boiling, lift, queue).(Required)

Often

Never

Almost always

Sometimes

Rarely

I check my phone within 10 minutes of waking.(Required)

Almost always

Sometimes

Never

Rarely

Often