How long does this quiz take?

Most people complete this quiz in about 5-10 minutes.

Are my responses private?

Yes, all answers are anonymized and confidential.

Can I take this test more than once?

Yes, you can retake the test any time to see how your results may have changed.

Will this quiz diagnose phone addiction?

No. This quiz is a self-reflection tool designed to highlight patterns of smartphone reliance, not to provide a diagnosis.

Can my results help me improve my phone habits?

Yes. Understanding your level of dependency can help you make more intentional choices about technology use.

Discover how strongly your sense of comfort, security, and connection is tied to having your smartphone within reach.

Nomophobia Questionnaire

When being offline feels unsettling.

By Mark Travers, Ph.D. | Last Updated: December 20, 2025

Reviewed by Jourdan Travers, LCSW

Smartphones have become more than tools for communication; they shape how we access information, maintain relationships, and regulate anxiety. For many people, being separated from their phone can trigger discomfort, restlessness, or even fear. This assessment explores the emotional and behavioral patterns that emerge when mobile access is limited.

This test focuses on everyday reactions to disconnection, such as concerns about communication, information access, and digital identity. It does not diagnose a mental health condition, but it can offer insight into how central your smartphone has become in meeting psychological needs. Related patterns are also explored in tools like the Fear of Missing Out Scale and the Phubbing Scale.

Understanding your results can help you reflect on whether your phone supports your life — or subtly controls it. Awareness is the first step toward building a healthier, more intentional relationship with technology.

Frequently Asked Questions

How long does this quiz take?: Most people complete this quiz in about 5-10 minutes.
Are my responses private?: Yes, all Nomophobia Questionnaire answers are anonymized and confidential.
Can I take this test more than once?: Yes, you can retake the test any time to see how your Nomophobia Questionnaire results may have changed.
Will this quiz diagnose phone addiction?: No. This quiz is a self-reflection tool designed to highlight patterns of smartphone reliance, not to provide a diagnosis.
Can my results help me improve my phone habits?: Yes. Understanding your level of dependency can help you make more intentional choices about technology use.

Smartphone Dependency Test: Take The Quiz

Step 1: Rate Your Smartphone Attachment

For each statement, indicate how much you agree on a scale of 1 (Strongly Disagree) to 5 (Strongly Agree). For best results, answer honestly and trust your first instinct.

1. I feel anxious when I can’t instantly contact close people.

2. I worry about missing important messages when my phone isn’t nearby.

3. Being unable to receive calls or texts makes me uneasy.

4. I feel distressed when I can’t stay in touch with others digitally.

5. I feel nervous not knowing if someone tried to reach me.

6. Losing constant digital contact makes me feel unsettled.

7. Being offline makes me feel disconnected from who I am online.

8. I feel uncomfortable when I can’t keep up with social platforms.

9. Not seeing notifications makes me feel oddly out of sync.

10. I feel anxious when I can’t check my email.

11. Without my phone, I sometimes don’t know how to occupy myself.

12. I feel uneasy when I cannot quickly access information on my phone.

13. Not being able to search for answers on my phone frustrates me.

14. I become anxious when I can’t check news or updates on my phone.

15. I get irritated when I’m unable to use my phone as I want to.

16. A low or dead phone battery makes me feel stressed.

17. Losing mobile data access would make me feel panicked.

18. When my connection is poor, I repeatedly check for signal or Wi-Fi.

19. Without my phone, I worry about being stuck or helpless in public.

20. I feel a strong urge to check my phone after being away from it.

21. I avoid places or activities where phone use is limited or not allowed.

Step 2: Enter Your Demographics

Provide your age, gender, region, and first name for a detailed report comparing your results to others.

What is your age?

What is your gender?

What region of the world do you live in?

What is your first name?

Step 3: Submit Your Nomophobia Questionnaire Answers

After completing all questions, click below to send your responses to Mark Travers, Ph.D. All answers are anonymized and confidential.

References

Yildirim, C., & Correia, A. (2015). Exploring the dimensions of nomophobia: Development and validation of a self-reported questionnaire. Computers in Human Behavior, 49, 130–137.

Disclaimer

This scale is designed for educational purposes and is not a substitute for professional diagnosis or treatment.