The CAGE questionnaire is a very simple quiz commonly used to assess alcoholism.5 Here I have adapted it to apply to technology addiction:

  1. Have you ever felt you needed to cut down on your technology usage?
  2. Have people annoyed you by criticizing your technology usage?
  3. Have you ever felt guilty about your technology usage?

The original CAGE questionnaire also includes a fourth question about “eye-openers” – or needing to drink first thing in the morning. Checking your phone in the morning probably isn’t as strong of an indicator of addiction as morning drinking, but nevertheless, 35 percent of people report that their smartphone is their first thought each morning.

Even if you don’t think that you’re addicted to technology, answering yes to any of the questions above is an indicator that now might be a good time to rethink your relationship with technology.