What the Assessment Measures
The Phone Addiction Profile evaluates three dimensions of your phone use. Each dimension determines a different part of the protocol you need most.
Your results identify your primary Trigger Type: the specific reason your hand moves toward your phone before your brain has registered a decision.
The Seven Trigger Types
The Transition Filler. You pick up your phone at the end of every micro-task. Sent an email, open Instagram. Put the kettle on, open TikTok. The gap between tasks is where scrolling lives.
The Anxiety Escaper. You don't scroll for content. You scroll to stop feeling what you're feeling. The phone is a numbing tool, not entertainment.
The Morning Defaulter. Your phone is the first thing you touch every morning. Your dopamine system is at its lowest when you wake up, and your phone is the fastest way to raise it.
The Boredom Filler. Your brain has forgotten what unstimulated feels like. Quiet used to be tolerable. Now it's uncomfortable.
The Validation Seeker. You check for notifications, responses, likes. The pull isn't about content. It's about the possibility that someone responded.
The Avoidance Scroller. Your phone is a procrastination tool. You're not addicted to content. You're addicted to not starting the hard thing.
The Autopilot User. Most of your phone use is unconscious. You pick it up, scroll, put it down, and five minutes later couldn't tell someone what you looked at.
How It Works
The assessment presents 23 statements about your phone use, your brain, and your patterns. There are no right or wrong answers. Your responses are scored across four sections: Trigger Profile, Dependency Depth, Brain Configuration, and Relapse Vulnerability.
Your Trigger Type and Dependency Depth are shown immediately. The full profile with protocol modifications, relapse prevention, and your personalized Day 1 action is available after entering your email. All responses are processed in your browser. Nothing is stored or shared.
What Your Results Include
Your primary Trigger Type with a detailed explanation of why you pick up your phone. Your Dependency Depth score showing how far your baseline has shifted. Whether you need the standard four-week protocol or the modified timeline. Your highest relapse risk and how to prevent it. Your personalized Day 1 action based on your specific profile.
The complete 30-day protocol with week-by-week instructions, ADHD modifications, and the full relapse framework is available in The Digital Dopamine Detox.