Social Media Addiction Score
Take our scientifically-inspired behavioral test to measure your digital dependency and screen time risk.
Per-platform calculation: (opens/day × session length) × recency weight
TikTok
LinkedIn / X
Social Media Addiction Score Methodology & Instructions
Step-By-Step Guide
- Answer all 5 behavioral questions honestly.
- Reflect on how often social media disrupts your sleep and work.
- Click calculate to instantly generate your Dependency Risk Score (0-100).
- Review your category to see if you qualify as a 'Doomscroller'.
- Implement the suggested digital detox guidelines if you score above 50.
Addiction Scoring Logic
Addiction Score = [Σ(Answer Values) / Max Possible Score] × 100
Understanding Your Results
| Score Range | Dependency Level | Action Needed |
|---|---|---|
| 0 – 25 | Healthy Profile | You have a healthy and mindful relationship with digital platforms. You are in control of your attention. |
| 26 – 50 | Moderate Use | Your use is average, but you may occasionally experience "doomscrolling". Consider setting basic screen time limits. |
| 51 – 75 | High Dependency | Digital platforms are interfering with your real-world tasks and mental peace. A digital detox is strongly advised. |
| 76 – 100 | Severe (The Doomscroller) | High risk of burnout and anxiety. You are experiencing clinical signs of digital addiction. Take immediate action to reclaim your attention. |
Frequently Asked Questions
How is social media addiction defined in this tool?
Social media addiction is characterized by a compulsion to constantly check platforms, anxiety when unable to access them, and screen time that interferes with daily responsibilities. This tool uses a series of behavioral questions inspired by digital dependency studies to measure the severity of these habits. It provides a concrete score to help you understand your relationship with digital platforms.
What is the "Doomscrolling" effect?
Doomscrolling refers to the habit of continuously scrolling through negative or distressing news and content feeds, often for hours at a time. This behavior triggers anxiety and disrupts sleep patterns, yet the user feels unable to put the phone down. Our assessment specifically tests for this behavior because it is a primary driver of digital burnout and elevated stress levels.
How can social media affect my daily mental health?
Excessive social media use is strongly linked to increased rates of depression, anxiety, and feelings of inadequacy due to constant social comparison. It also fragments your attention span, making it harder to engage in deep work or meaningful real-world conversations. Reclaiming your time from algorithms is one of the most effective ways to boost your baseline happiness.
What should I do if my addiction score is very high?
If you receive a high dependency score, consider implementing a "Digital Detox" protocol. Start by turning off non-essential notifications, setting strict app-timer limits, and banning phones from the bedroom to protect your sleep. You might also want to delete the most problematic apps from your phone and only access them via a desktop browser to increase friction.
Is it possible to use social media in a healthy way?
Yes, social media can be used mindfully when treated as a utility rather than a constant companion. A healthy relationship involves logging in for specific purposes—like checking a group message or posting an update—and then logging off immediately. The key is to control when and how you use the platforms, rather than letting their algorithms control your attention.
Primary Reference Sources: American Psychological Association on Digital Stress, Pew Research Center: Social Media Usage
Standardized Calculation Engine · Last updated July 6, 2026