Social Media Addiction Test
A free, private 6-question social media addiction self-check adapted from the Bergen Social Media Addiction Scale, with self-scoring, result tiers that route to treatment, and clear next steps. Frames the result as a signal, not a diagnosis.
Battling addiction & ready for help?
A Social Media Addiction Test You Can Take Right Now
This self-check asks 6 questions, adapted from the Bergen Social Media Addiction Scale, the well-validated short screen researchers use to flag at-risk social media use[1][2]. It takes about a minute. It can’t diagnose you, because no self-test can. What it can do is tell you whether the pull you’re feeling matches the pattern clinicians take seriously, and whether the worry that brought you here deserves a closer look.
Your answers stay with you. Nothing is stored, nothing is sent, and nobody sees your result unless you choose to share it. Answer honestly about the past year, for yourself or, if you’re a parent, about your child.
- This self-check is the 6-item Bergen Social Media Addiction Scale, a widely used, well-validated short screen for flagging at-risk use[1][2].
- Endorsing four or more of the six items as happening “often” or “very often” is one commonly used at-risk threshold — it reads for loss of control, not hours logged[1].
- A result is a signal, not a diagnosis — a self-check flags the pattern; only a clinician can confirm it.
How to Score the Social Media Addiction Test
If the interactive check above isn’t loading, you can score yourself by hand. Thinking about the past 12 months, rate each of the six statements from 1 to 5, where 1 = very rarely and 5 = very often:
- Salience. You spend a lot of time thinking about social media or planning when you’ll use it next.
- Tolerance. You feel an urge to use social media more and more to get the same satisfaction.
- Mood modification. You use social media to forget about personal problems or to escape a bad mood.
- Relapse. You’ve tried to cut down on social media without success.
- Withdrawal. You become restless, irritable, or anxious if you’re stopped from using social media.
- Conflict. You use social media so much that it’s harmed your sleep, your schoolwork or job, or your relationships.
Add up your six numbers for a score between 6 and 30. These six items map onto the six markers of behavioral addiction the Bergen scale was built around, and the scale holds up as a reliable, single-factor measure across multiple countries and translations[1][3][4].
What Your Social Media Addiction Test Result Means
Read your total against these tiers. They mirror how researchers weigh the same six features, but they describe risk, not a diagnosis. As a practical rule of thumb, the more items you answered “often” or “very often,” the closer your pattern sits to the at-risk end. In a large study of nearly 6,000 adolescents, researchers used this same scale to identify an at-risk group marked by heavy social media use, lower self-esteem, and more depressive symptoms[5].
| Your total score | What it suggests | A sensible next step |
|---|---|---|
| 6–12 | Your use looks within a healthy range. | Keep an eye on the danger hours if it’s creeping up. |
| 13–18 | A worth-watching pattern. Some control may be slipping. | Set firm limits now and revisit in a few weeks. If they don’t hold, talk to someone. |
| 19 or higher | Matches the at-risk pattern for social media addiction. | Worth a real conversation with someone who can assess it properly. |
A score in the top band, or four or more items answered “often” or “very often,” is the one to take seriously. It puts you in the at-risk zone this kind of screen is built to flag, the same six-feature pattern researchers treat as a marker of problematic use[1]. It doesn’t mean a diagnosis is certain. It means the pattern is strong enough that a professional should take a look.
If you landed in the top tier, the most useful next move is to look at what social media addiction treatment actually involves →, or to get matched with the right help →.
A Lower Score That Still Worries You
If you scored under the at-risk band, that doesn’t close the question. The number is a guide, not a verdict, and a single screen can’t see everything. If the scrolling still troubles you, or you’re a parent whose gut says something’s off, that matters regardless of the total. Trust the worry enough to keep watching, and don’t wait for a high score to make a change. The practical first moves in how to stop a social media addiction → work just as well for a habit you’ve caught early.
The same score can mean different things depending on what’s underneath. Problematic social media use rarely travels alone. It shows up alongside depression, anxiety, loneliness, and fear of missing out, and the two likely feed each other, with low mood making the feed more tempting and the scrolling deepening it[6][7]. So two people with the same total can need different help. That’s exactly why a self-check points toward a clinician rather than replacing one.
Why You Can’t Just Stop, Even With a High Score
If you’ve already tried to cut back and couldn’t, that isn’t weakness, and it isn’t about being undisciplined. The feeds are engineered to be hard to put down, with variable rewards and endless supply, and a habit grooved deep enough starts running on autopilot, independent of what you consciously decide. That’s why willpower alone so often fails, and why the answer is the right kind of structure and support, not just trying harder.
It’s also why a high score isn’t bad news. It’s the cue to stop fighting the symptom and start treating the cause. In controlled trials, structured programs brought problematic use down and lifted the mood that rides with it[8][9].
What to Do After Your Social Media Addiction Test
You don’t need a formal diagnosis to take a next step, and a clear move beats sitting with the uncertainty.
- Say one true sentence to someone who can help. It can be as plain as: “I think my social media use is out of control and I want to do something about it.” That’s enough for a good clinician to take it from there.
- Set a limit you can enforce today. Turn off notifications, use the built-in app timers, and move the phone out of the bedroom overnight. Reducing use is itself a researched lever on mood[9].
- Know that change works. Problematic social media use responds to structured help, and people who get it can cut their use and feel better[8].
- If you’re having thoughts of harming yourself, reach out now. Heavy social media use in young people runs alongside depression and higher rates of self-harm and suicidal thinking[10][11]. Call or text 988 any time.
When you’re ready, you can find treatment near you or get matched with the right help. To understand the bigger picture this check is reading for, start with the full picture of social media addiction →, and to see how the feeds shape mood, read how social media affects mental health →.
This self-check is a mirror, not a diagnosis. If you or someone you love is in immediate danger or having thoughts of suicide, call or text 988 to reach the Suicide and Crisis Lifeline, or call 911.
If any of this lands, the next step doesn’t have to be a big one. Our treatment centers directory can point you to the right level of care. Reaching out today is a real step forward — and one you can make right now.
Frequently asked questions
Is this social media addiction test accurate?
It’s a reliable screen, not a diagnosis. The six questions are adapted from the Bergen Social Media Addiction Scale, which maps onto the six core markers of behavioral addiction and holds up as a valid, single-factor measure across multiple countries and translations[1][3][4]. A screen is built to flag people who may need a closer look, never to confirm a diagnosis on its own. Treat a high result as a strong signal to talk with a clinician.
What score means I might be addicted to social media?
On this 6-to-30 scale, a score in the top band, or answering ‘often’ or ‘very often’ to at least four of the six items, is the at-risk zone worth taking seriously. It reflects the same six-feature pattern researchers use to flag problematic social media use[1]. Reaching it doesn’t make a diagnosis certain; it means the pattern is strong enough that a professional should take a look. A score in the teens is a worth-watching zone where setting firm limits now makes sense.
What should I do if I score high?
A high score means your use matches the pattern clinicians take seriously and deserves a real conversation, not that you’ve failed at anything. It’s the cue to stop fighting the symptom with willpower and start treating the cause. Structured help such as group counseling can bring use down and lift the mood that rides with it[8]. The best next step is to get matched with the right help at /find-treatment-help/.
I scored low but I'm still worried. Does that matter?
Yes, it matters. The number is a guide, not a verdict, and a single screen can’t see everything. If the scrolling still troubles you, or you’re a parent whose gut says something’s off, that’s worth trusting regardless of the count. Keep watching the pattern, set limits if it’s creeping up, and don’t wait for a high score to make a change. A self-check is one input, not the final word on whether something deserves attention.
Can I use this test for my child?
Yes. Answer the six questions about your child’s social media use over the past year, as best you can observe it. Some markers, like using the feed to escape a bad mood, are easier to see from the inside, so a conversation with your child fills in what you can’t observe. If the result lands in the at-risk band, or your worry is strong whatever the score, a professional opinion is the right move. A teen’s social media use is shaped partly by family factors, so involving parents in any next step makes sense[12].
Why can't I just stop if I know it's a problem?
Because knowing isn’t the same as being able to, and that gap isn’t weakness. The feeds are engineered to be hard to put down, with variable rewards and endless supply, and a habit grooved deep enough starts running on autopilot, independent of what you consciously decide. That’s why willpower alone so often fails and why the answer is structure and the right help rather than just trying harder. A high score isn’t bad news; it’s the signal to match a real pattern with help that works[8].
Get Treatment Help
If you or someone you love is struggling with addiction, getting help is just a phone call away, or consider trying therapy online with BetterHelp.
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