What this checklist is (and isn't)
Let me be clear upfront: I'm not a doctor or therapist. This checklist isn't a diagnostic tool—it's a pattern-recognition exercise based on common experiences that people share when their phone use feels out of control.
The term "phone addiction" is everywhere, but researchers still debate whether it's technically addiction or something else. Honestly? The label matters less than the reality: if you keep using your phone in ways that hurt your sleep, focus, relationships, or work—and you've tried to stop but can't—that's worth addressing regardless of what we call it.
What this checklist does: helps you see your patterns without judgment. What it doesn't do: tell you you're broken or give you a diagnosis to stress about.
The checklist
Think about the past two weeks. Check the items that apply "regularly"—not once or twice, but as a pattern you'd recognize in yourself.
Automatic behavior
- □I pick up my phone without deciding to—my hand just reaches for it
- □I check my phone in every micro-moment: elevator, queue, bathroom, waiting for anything
- □I open apps (Instagram, TikTok, etc.) without thinking, then realize I didn't mean to
- □The first thing I do in the morning is check my phone, often before getting out of bed
Lost time and broken limits
- □I regularly use my phone longer than I intended ("just 5 minutes" becomes 30+)
- □I've set Screen Time limits and consistently override them
- □I lose track of time while scrolling and miss things I was supposed to do
- □I've deleted and reinstalled apps multiple times
Emotional patterns
- □I feel anxious, irritable, or restless when I can't check my phone
- □I use my phone to avoid uncomfortable feelings (boredom, stress, anxiety)
- □I feel worse after scrolling sessions—guilty, drained, or annoyed with myself
- □I get irritated when someone or something interrupts my phone use
Real-world consequences
- □My phone use regularly affects my sleep (scrolling late, tired mornings)
- □I struggle to focus on work or reading without checking my phone
- □Someone close to me has commented on my phone use
- □I use my phone during conversations, meals, or activities where I know I shouldn't
Understanding your results
Before I give you the typical "0-4 is fine, 12+ is bad" breakdown, let me say something: the number matters less than your honest reaction to seeing these questions. If you felt defensive reading them, or if you found yourself minimizing ("well, everyone does that"), that itself is information.
You have normal phone habits that might benefit from small tweaks. Start with notification settings and see if that's enough.
You have patterns that are probably costing you time, sleep, or focus. Environmental changes (not just willpower) will help.
Phone use is genuinely affecting your life. You need structural changes, not just good intentions. Consider professional support if other areas of life are suffering.
The honest check
Go to Settings → Screen Time → See All Activity on your iPhone. Look at your actual numbers: daily average, top apps, pickups, late-night usage. How do those numbers compare to what you thought before you looked? Most people are surprised—not pleasantly.
What to do next (based on where you are)
The right next step depends on the severity of your pattern and how many times you've already tried to change. Here's my honest recommendation:
If you're just noticing the problem (first time here)
Start with the free, simple stuff: turn off notifications for your worst apps, move them off your home screen, and try charging your phone outside your bedroom. Give it two weeks. Many people improve significantly with just these changes.
Read the complete guide →If you've tried the basics and they didn't stick
You need environmental changes that don't rely on willpower. This usually means physical friction—making scrolling genuinely inconvenient, not just harder in theory. That's what I built Apptoken for, though other approaches exist too.
If this is seriously affecting your life
If phone use is damaging relationships, tanking your work, destroying your sleep, or making you miserable—and you've genuinely tried to change multiple times—consider talking to a professional. Compulsive behaviors can have underlying causes (anxiety, ADHD, depression) that are worth exploring. A therapist can help you understand what's driving the behavior, not just try to suppress it.
FAQ
Is "phone addiction" actually real?
Researchers debate whether it's technically "addiction" or "problematic use," but the distinction matters less than the pattern: if you keep using your phone in ways that harm your sleep, focus, or relationships despite wanting to stop, that's a real problem regardless of what we call it.
When should I actually worry?
If phone use is seriously affecting your work, relationships, sleep, or mental health—and you've genuinely tried to change but can't—that's worth taking seriously. Most people have room for improvement without being in crisis. The checklist helps you see where you fall.
Can a checklist really help?
It can help you notice patterns you might be minimizing. Most people think their phone use is "not that bad" until they see their own behavior laid out. The checklist isn't a diagnosis—it's a mirror.