Free, 7 questions, about 2 minutes

Am I addicted to AI?

If you cannot make a call without asking ChatGPT first, or an outage genuinely rattles you, that is worth a closer look. Seven questions will tell you where you stand.

Take the test

Eight signs worth noticing

This is not a checklist to panic over. If three or four sound like you, take the test.

01

AI is your first tab

ChatGPT opens before email and before your calendar. The day does not start until you have checked in.

02

Downtime stresses you out

When the service is down you feel it, and you keep refreshing instead of getting on with something else.

03

You doubt your own judgment

Every conclusion needs AI to confirm it before you trust it.

04

You downplay how much you use it

"I barely use it" while a dozen threads sit open. The gap between what you say and what you do is the signal.

05

Your work feels thinner

You are producing more and thinking less. The part where you work out what you actually believe keeps getting skipped.

06

Sleep takes a hit

One more prompt turns into 2am, and it is becoming a habit.

07

You set limits and break them

"Only for work" lasted a few days. Doing that more than once is the pattern, not the excuse.

08

AI replaces asking people

It is easier than asking a colleague, so you stop asking. That preference compounds.

Take the test

Seven questions, no account. We ask for your email at the end because that is where the result goes. The questions also cover companion apps, so they fit either kind of use.

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.

What happens after you send it

Your result by email

It usually arrives within a few minutes: your band (low risk, caution or strong attachment), what it means, and one thing to try. Check spam or promotions if you do not see it.

A short follow-up series

Six emails over about three weeks, matched to your band. Every email has an unsubscribe link, and unsubscribing stops the series.

No score on the page

We do not show a number here and we do not keep your individual answers. We keep your email address, your band and the date.

Questions

Am I addicted, or just a heavy user?

Heavy use turns into dependence when you cannot function without it. If you can put AI down for a day and work fine, you are probably a heavy user. If the thought of that causes real anxiety, that is the line.

Is AI addiction a recognized condition?

Not as a formal diagnosis. Early research links heavy chatbot use with loneliness, but it shows correlation, not cause. The behavior is real whatever the label ends up being.

Do I have to quit AI if I score high?

No. The aim is that you make the decisions and AI speeds you up. A high result means the balance has tipped, and the emails cover how to shift it back.

How is this different from phone addiction?

Phones hold your attention. AI dependence tends to be about handing over judgment and decisions, so it shows up less in screen time and more in whether you trust your own thinking.

What if my concern is an AI companion, not a work tool?

The same seven questions apply, and the result covers both. For companion-specific patterns like grief over updates, amiaddictedtochatbots.com goes into more detail.

Can I trust a free online quiz for this?

Use it as a starting point. It is a pattern check, not a diagnosis, and it will not tell you more than your own honest answers allow.

About this check

Older addiction frameworks do not account for handing your thinking to a tool, or for the stress of a productivity app going down for two hours. This check was written around those patterns.

It is not therapy. What you do with the result is up to you.

For guides and the longer assessment, see The AI Addiction Center.

AI Addiction Quiz

The general version: both tool use and companion apps, in one short check.

Am I Addicted to Chatbots?

For Character.AI, Replika and other companions: attachment, grief over updates, and when it starts to replace people.

Further reading

Articles on AI companions and dependence. They give background. They are not where this quiz's scoring comes from.

Before you rely on a result

This is an educational self-check, not a medical device or a diagnosis, and it does not create a patient-provider relationship. If AI use is affecting your mood, sleep, work or relationships, a licensed mental health professional can help. The Psychology Today directory is one place to find one.

In crisis? Call or text 988, text HOME to 741741 (Crisis Text Line), or call SAMHSA at 1-800-662-4357.