the.ai.addiction.center

Check-in / By the editorial team

A self-reflection quiz written by The AI Addiction Center. It is not a diagnostic test. The scoring was updated in July 2026.

What you’ll find out

You answer 7 or 20 questions about time, habits, mood, sleep and relationships, and get a result by email.

1

Your dependency level

Low, Caution or High, based on your total score. It is a pointer, not a verdict.

2

What your result means

The quiz does not sort you into a type, and we do not claim it can. Your emailed result explains your band in plain terms. Further down, we explain how the score is built.

3

What to do today

Small steps you can start now. Not “try to cut back” with nothing behind it. For example, a phone-free hour before bed.

4

Whether you need professional help

A quiz can’t tell you whether you need treatment. Your result says when talking to a doctor or counsellor makes sense. If you are in crisis, skip the quiz and call or text 988.

Take the assessment

You must be 18 or older. If you are younger, talk to a parent, carer or another adult you trust, and use the crisis lines at the bottom of this page if you need them.

Answer honestly. When you finish, you see a short confirmation, not a score. The result goes to the email address you enter.

What happens to that email: we use it to send your result, then a short series of follow-up emails. Every email has an unsubscribe link, and you can unsubscribe in one click at any time. We do not sell your answers. Read the privacy policy before you start.

Start with the 2-minute check. If you want more detail, you can switch to the longer one.

7 questions, about 2 minutes. For adults aged 18 and over. This is a self-awareness tool, not a diagnosis. Your result is sent to you by email only.

Not scoredWho is this check-in for?

Answer about yourself. If you are worried about someone else, our parent and partner guides are better places to start.

Question 1 of 7When you wake up, what is your first thought about AI?
Question 2 of 7How do you feel when your favorite AI is down or unavailable?
Question 3 of 7What happens when you try to cut back on AI use?
Question 4 of 7How has AI affected your relationships or responsibilities?
Question 5 of 7How emotionally connected do you feel to AI?
Question 6 of 7How do you feel when your AI changes tone, personality, or memory?
Question 7 of 7How has your AI use changed over time?
Where should we send your result?

We email your result to you. Nothing is shown on this page.

If you are in crisis or thinking about hurting yourself, call or text 988, text HOME to 741741 (Crisis Text Line), or call SAMHSA at 1-800-662-4357.

We'll email your result, then a short series of follow-up emails. Unsubscribe anytime.

Want the longer 20-question check (about 4 minutes)?

20 questions, about 4 minutes. For adults aged 18 and over. This is a self-awareness tool, not a diagnosis. Your result is sent to you by email only.

Not scoredWho is this check-in for?

Answer about yourself. If you are worried about someone else, our parent and partner guides are better places to start.

Question 1 of 20How many hours per day do you spend interacting with AI platforms (ChatGPT, Character.ai, Claude, etc.)?
Question 2 of 20How often do you lose track of time when using AI platforms?
Question 3 of 20How frequently do you use AI platforms past your intended bedtime?
Question 4 of 20How often do you check AI platforms within the first hour after waking up?
Question 5 of 20How often do you find yourself thinking about AI interactions when you're not using them?
Question 6 of 20How often do you find it difficult to stop using AI platforms once you start?
Question 7 of 20How frequently do you use AI for tasks you could easily complete yourself?
Question 8 of 20How often do you feel you need to use AI platforms more and more to feel satisfied?
Question 9 of 20How often have you tried to reduce your AI usage but been unsuccessful?
Question 10 of 20How anxious do you feel when you cannot access AI platforms?
Question 11 of 20How often do you turn to AI for emotional support or comfort?
Question 12 of 20How frequently do you feel more understood by AI than by people in your life?
Question 13 of 20How often do you become restless or irritable when AI platforms are unavailable?
Question 14 of 20How often does AI use interfere with your work, school, or daily responsibilities?
Question 15 of 20How frequently do you avoid social activities or in-person interactions to use AI instead?
Question 16 of 20How often do you hide or lie about the extent of your AI usage to others?
Question 17 of 20How frequently has your AI usage caused conflicts with family members or friends?
Question 18 of 20How often does AI use affect your sleep quality or duration?
Question 19 of 20How frequently do you experience physical symptoms (eye strain, headaches, neck pain) from AI platform usage?
Question 20 of 20How often do you use AI platforms while lying in bed or right before sleep?
Where should we send your result?

We email your result to you. Nothing is shown on this page.

If you are in crisis or thinking about hurting yourself, call or text 988, text HOME to 741741 (Crisis Text Line), or call SAMHSA at 1-800-662-4357.

We'll email your result, then a short series of follow-up emails. Unsubscribe anytime.

How the score is built

The full check is CAIDAS, a 20-question scale. Each question has five answer options. The scores are added up, with no hidden formula. The total runs from 0 to 79.

The total falls into one of three bands: 0 to 26 Low, 27 to 52 Caution, 53 to 79 High.

The 7-question short check scores 0 to 21: 0 to 4 Low, 5 to 12 Caution, 13 to 21 High.

The scoring was updated in July 2026.

What the bands mean: they sort your answers, nothing more. High means many answers were at the “often” end. It does not mean you have a disorder. Low does not rule out a problem.

What the bands do not mean: this scale has not been validated as a clinical instrument, and it does not diagnose anything. If the band and your own sense of things disagree, talk to someone. The full write-up is on the CAIDAS research page.

What people found out about their AI usage

We removed the quotes that used to sit here, because we could not confirm the people quoted had agreed. We would rather show nothing than something we can’t stand behind.

What we can say: across recent results, the largest group landed in the Caution band. For many people it is not a crisis, but a habit that crept up. If you want to tell us how the quiz went, use the contact page. We publish nothing without your written permission.

Works for every AI platform

The 20 questions are about your habits, not about one app. They apply whether you use:

If you use several, answer about your use as a whole.

Common questions

Click each question to expand the answer

How accurate is this?

It is a screening tool for self-awareness. It has not been validated as a clinical instrument, and it cannot diagnose anything. Treat your band as a prompt to look at your habits.

What if I use multiple AI platforms?

That is common. The questions ask about your overall AI use, so answer for all the apps together.

Is AI addiction a real thing?

AI chatbot addiction is not a formal diagnosis. Of the behavioural addictions, only internet gaming disorder appears in the DSM-5-TR, and only as a condition for further study. A four-week MIT Media Lab and OpenAI study of nearly 1,000 people linked heavy daily use with more loneliness and dependence. That is an association, not proof of cause, and it was not peer reviewed. Scientific American reports researchers warning that always-available companions carry a risk of dependency. Small peer-support communities, such as r/Character_AI_Recovery, exist for people trying to cut back. They do not tell us how common the problem is.

What happens after I take it?

You see a short confirmation, and your result is sent to the email address you gave. It includes your band (Low, Caution or High) and some suggestions to try. If you agree to it, we also send follow-up emails. Each one has an unsubscribe link.

Will this help me quit?

On its own, no. It gives you a clearer picture of your habits. The suggestions in your result are starting points. Changing a habit takes repeated effort, and it is fine to ask for help.

What if I score high: do I need a therapist?

Not automatically. The quiz can’t answer that. The American Academy of Child and Adolescent Psychiatry advises talking to a doctor if you can’t moderate your AI use or notice changes in mood. Seeing someone also makes sense if AI use is costing you your job, school or relationships, if you have tried to cut back and can’t, or if you are using AI to cope with thoughts of suicide. Some people cut back on their own. Others find a counsellor helps.

Medical Disclaimer

This assessment is for educational purposes only. It is not medical advice, a diagnosis, or a treatment plan. It has not been validated as a clinical instrument. Results are not a substitute for consultation with a qualified healthcare provider. If you are experiencing severe anxiety, depression, suicidal thoughts, or other mental health crises, get help immediately. Call or text 988 (Suicide & Crisis Lifeline), or text HOME to 741741 (Crisis Text Line) to reach a trained counsellor.

Crisis resources: Suicide & Crisis Lifeline: 988 | Crisis Text Line: Text HOME to 741741 | Find a therapist: psychologytoday.com