Rosita Cipolla Kimberly Young’s Internet Addiction Test (IAT) is a self-assessment tool to understand your level of smartphone addiction. Answer the 20 questions, find out your score, and read tips on how to better manage your use of technology. Remember: the test is indicative and does not replace a professional evaluation.
With the past few years seeing the use of smartphones reach an explosion level, people have been concerned with device addiction. If you’re wondering if your smartphone usage is healthy or excessive, psychologist Kimberly Young’s Internet Addiction Test (IAT) can shed some light on it.
What is the IAT?
The “Internet Addiction Test” (IAT) was developed in 1998 by Dr. Kimberly S. Young, one of the first researchers of Internet addiction. The test was initially developed to assess web use, but is also used to screen smartphone and social media dependence nowadays.
The test contains 20 questions, each assessing how frequently specific behaviors of smartphone and Internet use are exhibited.
The test: answer the 20 questions
For each question, assign a 1 to 5 rating where:
1 = Never
2 = Rarely
3 = Sometimes
4 = Often
5 = Always
Test Questions:
- Do you spend more time than you ought to on the Internet or your phone?
- Do you miss other commitments to stay online longer?
- Do you get more excitement from the Internet than intimacy with your partner?
- How often do you form new relationships with individuals online?
- Do the people around you comment on the amount of time spent online?
- Is your schoolwork affected by Internet overuse?
- Do you check your email before doing something important?
- Have you lost out on job or learning opportunities due to excessive phone use?
- Do you feel guilty or embarrassed about time spent online?
- Do you browse online in an attempt to forget things about your life that are bad?
- Do you eagerly anticipate your next online time?
- Do you fear that the Internet would make your life boring, empty, and miserable?
- Do you snap, shout, or become hostile if someone interrupts you while online?
- Do you sacrifice sleep due to smartphone or Internet use?
- Do you spend all your time thinking about when you last went online and are eager to go back on?
- Do you tell others, “Just a few more minutes,” when on the computer?
- Have you ever attempted to cut down on computer time and been unsuccessful?
- Do you hide how much computer time you are really spending from others?
- Do you find online communication more appealing than face-to-face communication?
- Do you become anxious or uneasy when you are not near your phone?
How to score the results
Add up your responses:
- 20-49 points: No problem. You use your smartphone in moderation.
- 50-79 points: You likely have a bad relationship with your phone. Reduce use.
- 80-100 points: Your smartphone usage is high and potentially harming daily life.
You might require dependency reduction strategies or professional assistance.
What to do if you are addicted to your smartphone
If you scored highly, use the following strategies to reduce smartphone use:
- Set daily use limits with your phone’s digital well-being features.
- Turn off distracting notifications.
- Replace screen time with offline activities (reading, sport, socializing).
- Try a digital detox: turn off your phone for a few hours a day.
- Seek professional help if smartphone addiction significantly affects your work and social life.
Kimberly Young’s Internet Addiction Test (IAT) is a test that you can take to explore your connection to your smartphone, but not as a professional diagnosis. In case your result is high and your smartphone activity is negatively affecting your daily routine, seeking expert advice might be worth it.
