Free screening · Internet use screen
Free Internet Addiction Test
When scrolling, gaming, or being online starts to crowd out sleep, work, or people you care about, a short screen can make the pattern visible.
What this test measures
Problematic internet use is not the same as enjoying your phone. This questionnaire looks at loss of control, withdrawal-like irritation, and life impact. It is a screen, not an official addiction diagnosis.
Preoccupation with being online, failed cut-back attempts, using the internet to escape mood, and conflict with work, study, or relationships.
How scoring works
Answer about a typical recent month. Higher scores mean digital use is more disruptive. Counselling can help with habits, sleep, and underlying anxiety or low mood.
Lower · Manageable use
You may still want boundaries, but impact looks limited.
Mid · At-risk
Use is competing with rest or responsibilities. Worth a plan.
Higher · Impairing
Support from a counsellor can help rebuild control and sleep.
This is a screening questionnaire, not a medical diagnosis. Results are for self-awareness only. If you are in crisis or thinking about harming yourself, contact local emergency services or a helpline immediately.
Mindspace internet use screeningTake the Internet use screen test
20 questions · no account needed to start
This questionnaire consists of 20 statements. After reading each statement carefully, based upon the 5-point Likert scale, please select the response (0, 1, 2, 3, 4 or 5) which best describes you. If two choices seem to apply equally well, select the choice that best represents how you are most of the time during the past month. The statements refer to offline situations or actions unless otherwise specified.
Disclaimer
This test is not a substitute for any professional advice/diagnosis. Please do not self-diagnose yourself on the basis of the scores obtained. If your results indicate the presence of a mental health concern, please consult a professional at the earliest. A mental health professional will be able to do a detailed assessment and discuss ways to feel better.
Frequently asked questions
Next steps
Stress & habit support
Talk with a certified counsellor who works with internet addiction.
View therapy page