Measure your smartphone overdependence index (0–100) based on daily usage time and a 20-question survey.
Use the slider to select your average daily smartphone usage time.
The index combines daily usage time (30%) and the 20-question survey score (70%) on a 0–100 scale. Longer usage and more dependent behaviors result in a higher score.
The K-scale is a smartphone over-dependence measurement tool developed by the Korea Intelligence Information Society Agency (NIA). It identifies at-risk groups based on three factors: loss of control, salience, and serious consequences.
Experts recommend no more than 2–4 hours per day for adults. Work or study use may be an exception, but leisure and entertainment use should ideally stay under 2 hours.
Gradually reducing use is more effective than stopping abruptly. Try extending phone-free time by 15 minutes each day, reducing notifications, and finding alternative activities like reading or exercising.
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The Smartphone Overdependence Test measures the level of smartphone over-dependence risk based on daily usage time and behavioral pattern surveys. Referencing the K-scale by Korea's Intelligence Information Society Agency (NIA), it rates users across four levels: Normal, Potential Risk, High Risk, and High-risk Overdependence.
If you feel anxious without your smartphone, cannot control your usage time, or find that smartphone use interferes with daily life, you may be at risk. Watch for signs such as sleep deprivation, decreased concentration, and conflicts in personal relationships.
Digital detox involves reducing digital device use for a period to restore mental and physical balance. You can start by creating 1 hour of daily phone-free time, keeping your phone away from the bedroom, disabling unnecessary notifications, and increasing offline hobbies.