Questionnaire: Are You Addicted to Social Networking Sites?

Platforms like Instagram, TikTok, Snapchat and X can be good for staying in touch with friends and keeping up with your interests. But for some people, scrolling starts to feel less like a choice and more like a habit that is hard to break.

This questionnaire is designed to help you think about your relationship with these platforms. It is not a clinical diagnosis and has no basis in formal diagnostic criteria. Think of it as an informal self-assessment that might highlight patterns worth reflecting on.

How to use this questionnaire

Read through each question below and answer honestly with either "yes" or "no". There are no right or wrong answers. The aim is simply to encourage reflection on how these platforms fit into your daily life.

Once you have finished, count up your "yes" responses. We will explain what your total might suggest at the end.

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The questions

• Are you active on three or more platforms?
• Do you often open apps without a clear reason, just out of habit?
• When you check the time after scrolling, are you regularly surprised by how long you have spent online?
• Have you ever turned down plans with friends or family because you would rather stay online?
• Have you put off homework, revision or chores because you were scrolling?
• Do you stay up late or wake up early specifically to spend more time on these apps?
• Have you ever hidden or downplayed how much time you spend online from parents, friends or others?
• Do you feel anxious, restless or irritable when you cannot access your accounts?
• Is checking notifications one of the first things you do when you wake up?
• Do you find it difficult to enjoy activities or moments without posting about them?

Your situation may be slightly different. ask a question below ↓ and our editorial team will reply with our advice.

What your answers might suggest

If you answered "yes" to two or fewer questions, your habits might be fairly balanced. You may enjoy these platforms without them taking over your time or affecting other parts of your life.

If you answered "yes" to three to five questions, it could be worth thinking about whether scrolling is starting to get in the way of other things. This does not necessarily mean you have a serious problem, but setting some boundaries might help.

If you answered "yes" to six or more questions, these platforms might be affecting areas like sleep, relationships or responsibilities more than you realise. This could be a good time to consider making some changes. Remember, though, that behavioural patterns are complex and this quiz cannot capture the full picture. If you are concerned, speaking to someone you trust is a sensible next step.

What you can do

Recognising a pattern is the first step. If scrolling has become difficult to control, there are practical things worth trying.

Setting time limits on apps can help. Most smartphones now have built in tools that let you track and restrict daily usage. You could also try turning off notifications, which reduces the constant pull to check your phone. Another option is to move apps off your home screen so opening them requires more deliberate effort.

Keeping phones out of the bedroom at night can improve sleep and remove the temptation to scroll first thing in the morning or late into the night. Some people also find it helpful to schedule specific times for checking apps rather than dipping in and out throughout the day.

If your online habits are affecting your mood, sleep or ability to concentrate, talking to someone you trust can help. This could be a parent, teacher or school counsellor. You can also contact Childline on 0800 1111 for free, confidential support.

For more information on mental health and wellbeing, the NHS website offers guidance on screen time and its effects. Organisations like Young Minds also provide resources specifically for young people struggling with online habits or anxiety linked to these platforms.

These platforms are not inherently harmful. They can be a positive part of life when used in moderation. According to researchers studying digital wellbeing, the goal is not necessarily to quit but to regain a sense of control over when and how you engage.

The Next Step

Now that you have read through the advice above, you might want to put it into practice. Our Glow Up Plan Builder lets you build a realistic glow up plan: simple, healthy steps for skin, fitness, style and confidence that suit your age and the areas you most want to work on. Try it now →