A phone can be useful all day and still interrupt the moments you meant to keep. This free Smartphone Habits and Attention Test maps the situations that pull your focus, the routines that steady it, and the boundary that may be easiest to change first.
Answer 42 original questions and see a basic result describing your everyday phone habits. If you want the finer detail behind each area, an optional personalized report and companion guide are available as a single one-time purchase.
A habit is made of small cues
A banner, a vibration, an empty minute, or the feeling that you may have missed something can each prompt a different kind of checking. Looking at those moments separately makes it easier to see whether your phone use is mostly deliberate, socially driven, or automatic.
This original questionnaire focuses on attention and routine rather than tallying screen hours. Two people with similar daily totals can have very different experiences of interruption, sleep boundaries, and control over when they pick the phone up.
Follow the shift, not just the ping
Some interruptions are obvious. Others happen when a task becomes difficult and checking offers a quick change of scene. The test asks about both incoming cues and self-started checks, then follows how easily attention returns to what you were doing.
Your answers create a set of separate scores. They are designed to make the pattern easier to discuss and reflect on, not to compare you with a population.
Find the boundary with the most room
Phone habits are shaped by the setting: a shared meal, a work session, a commute, or the final stretch before sleep. The same boundary may feel easy in one place and surprisingly difficult in another.
The optional detailed report connects those settings with your responses and suggests a small, realistic experiment. You can take the free test and view its basic result first, then decide whether the fuller analysis would be useful.
Use recent examples
Think about what you actually did, including the small checks that barely registered at the time. If a routine changed during the two weeks, answer for the version that took up more of that period.
Choose the frequency that best fits your recent experience. There are no right answers. Allow about 6-9 minutes.
Six parts of a phone routine
Each score describes a different situation in which attention and phone habits can meet. Read them as a map of your answers, not as a single verdict.
Notification pull
How strongly alerts and the expectation of a new message redirect your attention.
Returning to a task
How much a quick phone check disrupts the work or activity you were already doing.
Automatic checking
How often your hand reaches for the phone without a clear reason you chose in advance.
Evening and morning boundaries
How phone use interacts with the transitions around sleep and the start of the day.
Phone presence with other people
How often a device enters a conversation or shared activity you would otherwise be part of.
Purposeful use and stopping
How often you choose a purpose for using your phone and decide when that purpose is complete.
Separate scores show separate cues
The six areas are calculated independently on a 0-100 response scale. Higher values indicate that more of the statements assigned to that area matched your answers. The scores are not screen-time totals, probabilities, or rankings against other people.
Questions before you begin
- Does the test measure my screen time?
- No. It asks about attention, checking cues, and routines. Your device can show usage totals separately, but those totals are not used in this score. In fact, two people who spend the same time on a phone can experience that time quite differently.
- What if my habits differ by setting?
- Answer for the moments that occurred most often during the period you are considering. The separate scores let you notice where your routine changes, and the detailed report can help you compare those settings.
- Can I change my result later?
- You can retake the questions after a change in routine or at another time. The result reflects the choices you make in that sitting, so a later profile may bring different details into view.
See which moments shape the result
Your score pattern can show that interruptions cluster in a few settings rather than following you everywhere. The detailed reading connects the choices you made with the moments that seem to ask the most of your attention.
- A separate interpretation for all six phone-habit areas.
- A review of every response, so you can trace how the scores were formed.
- A closer look at the strongest and most contrasting parts of your profile.
- A practical attention experiment and a concise companion field guide.
It also helps you compare the pull of a notification with the pull of an unoccupied moment, and decide which one small adjustment could be worth trying first.
Explore nearby questions
Compare this attention profile with digital self-presentation, gaming balance, or the ways you recharge after social activity.
