How long does this quiz take?

Most people complete this quiz in about three 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 a phone addiction?

No. This quiz is for self-reflection and awareness, not diagnosis.

Can my results help improve my relationships?

Yes. Understanding your phone and technology habits can be a useful first step toward more intentional connection.

This psychology-inspired quiz explores how frequently phone use interferes with real-life social connection.

The Phubbing Scale

Understand whether your screen time is quietly eroding your relationships.

By Mark Travers, Ph.D. | Last Updated: December 25, 2025

Reviewed by Jourdan Travers, LCSW

Smartphones have transformed how we communicate, but they’ve also introduced new challenges to staying emotionally present. Many people check their phones automatically—even during conversations—without realizing how it may affect those around them.

This quiz is designed to help you reflect on how often your attention shifts away from the people you’re with and toward your phone. It focuses on everyday habits rather than intentional rudeness, offering insight into subtle patterns that can shape relationship satisfaction over time.

If you’re interested in how digital habits intersect with emotions and relationships, you may also want to explore our Fear of Missing Out Scale or the Doomscrolling Scale.

Frequently Asked Questions

How long does this quiz take?: Most people complete this quiz in about three minutes.
Are my responses private?: Yes, all The Phubbing Scale 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 The Phubbing Scale results may have changed.
Will this quiz diagnose a phone addiction?: No. This quiz is for self-reflection and awareness, not diagnosis.
Can my results help improve my relationships?: Yes. Understanding your phone and technology habits can be a useful first step toward more intentional connection.

Phone Distraction in Relationships Scale: Take The Test

Step 1: Rate Your Phone Distraction Habits

For each statement, indicate how often this applies to you on a scale of 1 (Never) to 5 (Very Often). For best results, answer honestly and trust your first instinct.

1. I feel my phone usage has increased over time.

2. My phone use reduces the time I spend on personal or social activities.

3. I find myself checking my phone while someone is talking to me.

4. My attention drifts to my phone when I’m spending time with others.

5. People have commented that I’m distracted by my phone.

6. I use my phone even during social moments meant for conversation.

7. I don’t usually notice if my phone use bothers people around me.

8. I keep my phone close at hand in most situations.

9. Checking my phone is one of the first things I do after waking up.

10. Being without my phone makes me feel uneasy or incomplete.

11. I feel an urge to respond to notifications immediately, even during face-to-face interactions.

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 The Phubbing Scale Answers

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

References

Karadağ, E., et al. (2015). Determinants of phubbing: A structural equation model. Computers in Human Behavior.

Disclaimer

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