Could You Survive Without Your Phone Or Are You A Nomophobe? Take This Quiz To Find Out

Alain Saint-Dic
Alain Saint-Dic, Health and Fitness Editor at 20something, brings over nine years of experience in the health and fitness industry. Though he studied pre-law, his love for the human body, it's adaptive ability and unlocking the largely untapped potential of human beings led him to pursue a passionate career in health, fitness, and athletics.

A widespread societal phenomenon that 20somethings encounter is the connect/disconnect paradigm, because of how advance our mobile devices have become. So are you a “Nomophobe?”

On one end we are more connected than we’ve ever been through a few swipes or clicks, yet the digital world holds our attention more than the physical world. The level of connection that 20somethings have to their mobile devices is borderline obsessive and may even cause a fear of being without a phone. “Nomophobia” is not categorized as an extreme phobia, but may still cause different levels of anxiety.

Iowa State University Researchers came up with a questionnaire to help determine if you’re a nomophobe.


Watch the video and answer the questionnaire below to see if you could actually live without your mobile device:

It’s time to find out if you are a nomophobe

Participants were asked to respond to the following statements on a scale of 1 (strongly disagree) to 7 (strongly agree). Total scores were calculated by adding the responses to each item. The higher scores corresponded to greater nomophobia severity.

  1. I would feel uncomfortable without constant access to information through my smartphone.
  2. I would be annoyed if I could not look information up on my smartphone when I wanted to do so.
  3. Being unable to get the news (e.g., happenings, weather, etc.) on my smartphone would make me nervous.
  4. I would be annoyed if I could not use my smartphone and/or its capabilities when I wanted to do so.
  5. Running out of battery in my smartphone would scare me.
  6. If I were to run out of credits or hit my monthly data limit, I would panic.
  7. If I did not have a data signal or could not connect to Wi-Fi, then I would constantly check to see if I had a signal or could find a Wi-Fi network.
  8. If I could not use my smartphone, I would be afraid of getting stranded somewhere.
  9. If I could not check my smartphone for a while, I would feel a desire to check it.

If I did not have my smartphone with me:

  1. I would feel anxious because I could not instantly communicate with my family and/or friends.
  2. I would be worried because my family and/or friends could not reach me.
  3. I would feel nervous because I would not be able to receive text messages and calls.
  4. I would be anxious because I could not keep in touch with my family and/or friends.
  5. I would be nervous because I could not know if someone had tried to get a hold of me.
  6. I would feel anxious because my constant connection to my family and friends would be broken.
  7. I would be nervous because I would be disconnected from my online identity.
  8. I would be uncomfortable because I could not stay up-to-date with social media and online networks.
  9. I would feel awkward because I could not check my notifications for updates from my connections and online networks.
  10. I would feel anxious because I could not check my email messages.
  11. I would feel weird because I would not know what to do.

Scores can range from 20-140, so if you’re on the higher range of that, I wouldn’t exactly say you have a problem, but I think some mobile-free time might be in order.


20something Tips

  • AppCap( Iphone)/ Focus Lock(Android): Use these apps to set a predetermined time for your daily phone and app usage while you’re at work, school, or just in need of a period of disconnect.
  • No Tech Retreat: Pick a weekend and tell everyone you know and love that you’ll be out of communication, outside of emergencies, for 24-48 hours. Spend this time relaxing, connecting with other people, or just hanging with yourself.
  • Periodically delete social media apps from your phone, and only log into these platforms when you’re at a desktop or laptop.
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