Kimberly Young’s dependence test on the internet (IAT) is a self -assessment tool to understand your level of dependence on your smartphone. Answer the 20 questions, discover your score and read advice on how to better manage the use of technology. Remember: the test is indicative and does not replace a professional evaluation.
In recent years, the use of smartphones has increased exponentially, leading to a growing concern on dependence on digital devices. If you wonder if your relationship with your smartphone is healthy or excessive, the internet (IAT) dependence test of the psychologist Kimberly Young can help you clarify.
What is IAT?
The “Internet Addiction Test” (IAT) was developed in 1998 by Dr. Kimberly S. Young, one of the first researchers to study the addiction to the Internet. Although originally designed for the use of the web, today the test is used to also evaluate addiction to smartphones and social media.
The test consists of 20 questions, which must be answered by evaluating the frequency with which certain behaviors related to the use of the smartphone and the Internet are manifested.
The test: answer the 20 questions
For each question, he assigns a score from 1 to 5, where:
1 = never
2 = rarely
3 = Sometimes
4 = often
5 = always
Test questions
- Do you find yourself spending more time than expected using the Internet or your smartphone?
- Do you happen to neglect other commitments to spend more time online?
- Do you prefer the excitement offered from the internet to intimacy with your partner?
- Do the people around you complain for the amount of time that you spend online?
- Are your studies negatively affected by the quantity of time you spend online?
- Check your e-mail before doing something else important?
- Have you ever missed job or academic opportunities due to the excessive use of the smartphone?
- Do you feel guilty or embarrassed for the time you spend online?
- Do you find yourself chasing away negative thoughts about your life with the consoling internet thought?
- Do you happen to find out to foretaste the moment you will be online again?
- Are you afraid that life without the internet would be boring, empty and without joy?
- Do you happen to shoot, raise your voice or answer badly if someone disturbed you while you are connected?
- Do you happen to sacrifice hours of sleep due to the use of the phone or the internet?
- Do you often think at the last time you used the phone and can’t wait to reconnect?
- Do you say “a few more minutes and I turn off” when you are connected?
- Have you tried to reduce the time spent online but without success?
- Do you happen to hide the real time that I spend online from others?
- Do you prefer to interact with people online rather than in person?
- You happen to try anxiety or discomfort if you are far from your smartphone
How to interpret the results
After answering the questions, it adds up your scores:
What to do if you have a smartphone addiction?
If your score is high, you could try some strategies to reduce the use of the smartphone:
- Set daily use limits with the digital wellness functions of your phone.
- Deactivate notifications useless to avoid distractions.
- Replace time online with offline activities (reading, sports, meetings with friends).
- Make a digital detox: Try to turn off the phone for a few hours a day.
- Look for professional help If dependence is serious and affects your social and working life.
Kimberly Young’s dependence test on the internet (IAT) is a self -assessment tool that can help you reflect on your relationship with your smartphone, but does not replace a professional diagnosis. If your score is high and you feel that the use of the phone is negatively influencing your daily life, it could be useful to deepen the question with an expert.
