Nomophobia is the unease of being without your phone — out of battery, out of signal, or simply left at home. The 10 questions below are adapted from the Nomophobia Questionnaire (NMP-Q), the scale most research on it uses. Honest answers, no sign-up.
Feeling uneasy without your phone is so common it barely registers. Across 43 studies in 18 countries, about half of participants showed moderate nomophobia and about 1 in 5 severe symptoms. Common does not mean harmless: that background worry can be part of what keeps people checking.
The self-test below adapts the four dimensions of the Nomophobia Questionnaire (NMP-Q), published by Yildirim and Correia in 2015: not being able to communicate, losing connectedness, not being able to access information, and giving up convenience.
Read each statement and answer for a typical week: is it true for you most of the time? No sign-up, no dramatic verdict.
The statements cover the four dimensions of the Nomophobia Questionnaire (NMP-Q), the instrument behind most published research on nomophobia.
A score changes nothing on its own. Unwire helps you find the moments your phone anxiety shows up and build small, deliberate changes around them.
For each statement, answer honestly for a typical week — not your calmest day, not the day your phone broke. If it is true more often than not, that's a yes.
0/10 answered
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Educational self-assessment adapted from the four dimensions of the Nomophobia Questionnaire (NMP-Q; Yildirim & Correia, 2015). Not the NMP-Q scoring and not a medical diagnosis.
A score shows where you stand, not why. Unwire helps you find what drives your pattern and change it step by step. Start free on iOS Start free on Android
The original Nomophobia Questionnaire has 20 statements, each rated on a seven-point scale, and researchers group people into mild, moderate and severe by their total. These ten yes/no statements cover the same four themes but are not the original scoring, so your number is a rough guide and cannot be compared one-to-one with the research categories. As a rule of thumb, five or more yeses suggest your phone has become a source of anxiety, not just a tool.
A score changes nothing on its own. The useful next step is noticing when the unease shows up — a low battery, a silent phone, a room without signal — and practising short, planned stretches without it. Our nomophobia statistics show how common each level is, and our guide to nomophobia covers what causes it and what helps.
Nomophobia (short for "no mobile phone phobia") is the anxiety or discomfort of being without your phone or unable to use it — because it is out of reach, out of battery or without signal. Researchers most often measure it with the Nomophobia Questionnaire (NMP-Q).
Very common in its milder forms. A 2025 meta-analysis of 43 studies with 36,656 participants in 18 countries found 26% with mild, 51% with moderate and 21% with severe symptoms.
No. Nomophobia is not an official diagnosis. It describes a pattern measured with questionnaires. If anxiety about being without your phone causes you significant distress, talk to a healthcare professional.
No. It is a shortened yes/no self-test adapted from the four dimensions of the NMP-Q (Yildirim & Correia, 2015). It gives you a rough picture, not the NMP-Q score or a clinical assessment.
Start small and planned: leave the phone in another room for short, fixed stretches and lengthen them gradually, turn off notifications that are not time-critical, and charge it outside the bedroom. The goal is to learn that nothing bad happens while you are away from it.
No. Your answers are scored in your browser and are not sent anywhere. Only if you choose to share your result does the link contain your score.
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