If you’re wondering whether your relationship with screens has tipped from normal use into something more troubling, clinicians in the field of tech addiction treatment would tell you to start by asking yourself a few brutally honest questions. Cosette Rae, cofounder of the Washington-based clinic reSTART for those experiencing severe tech addiction, helped develop a set of screening prompts to guide potential clients through that reflection. Here’s an abbreviated form of her questionnaire:

• How often do you think about your current, previous, or next online activity?
  If your mind is constantly jumping to what you’re doing online—or what you’ll do next—that can signal preoccupation. When tech use is front-of-mind even during work, conversations, or downtime, it may be occupying more mental space than you intend.

• Have you become restless, irritable, angry, or anxious when you are unable to engage in online activities?
  Feeling mildly annoyed when the internet goes out is normal; experiencing strong agitation, anger, or anxiety when you can’t get online is different. 

• Have you tried to reduce participation in online activities but found it too difficult?
  Repeatedly deciding to cut back—then blowing past your own limits—points to a loss of control. That gap between what you plan to do and what you actually do is a core sign that your tech habits may be slipping out of your hands.

• Have you lost interest in non-online activities such as sports, hobbies, or family time?
  When favorite pastimes or in-person plans start to feel dull compared with scrolling or gaming, it suggests your reward system is tilting toward digital stimulation. Over time, that shift can shrink your offline world.

• Have you deceived a family member, significant other, employer, or therapist regarding the amount of time you spend online?
  Hiding or minimizing your screen time—closing windows when someone walks in, underreporting hours, or downplaying late nights online—can be a signal that you already sense it’s too much. 

• Have you jeopardized or lost a significant relationship or an academic or employment opportunity because of your engagement with online activities?
  Missed deadlines, slipping grades, or conflicts with loved ones that can be traced directly to online time are serious warning signs. When screens routinely win out over your responsibilities or key relationships, it’s worth paying close attention.

Answering “yes” to one or more questions doesn’t automatically mean you’re addicted to tech. But taken together, Rae’s screening questions are designed to help you move from a vague sense that something is off to a clearer view of how your online habits are shaping your life—and to help you consider the question of whether it might be time to seek more support.