Phone Distraction Test: Are Your Phone Habits Hurting Your Relationships?

Understand whether your screen time is quietly eroding your relationships.

By Mark Travers, Ph.D. | Last Updated: March 19, 2026

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.

Take The The Phubbing Scale

For each statement, indicate how much you agree. 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.

Now, enter your demographics to see how you stack up against others.

First Name

Age

Gender

Region

References

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

Frequently Asked Questions

How long does this scale take?
It takes a few minutes to complete.

Are my responses private?
Yes, all responses 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.

Disclaimer

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

Phone Distraction Test: Are Your Phone Habits Hurting Your Relationships?

Take The The Phubbing Scale

Now, enter your demographics to see how you stack up against others.

References

Frequently Asked Questions

Disclaimer

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