Stop trying to scroll less.
First find out why you scroll.
There isn’t one reason. There are seven. This quiz pinpoints the one that’s driving you most, and shows you what actually helps for that pattern.
You already know the feeling.
“I open my phone just for a second, and two hours are gone. Hours I didn’t choose.”
“The worst part isn’t the scrolling. It’s that I know exactly what I’m doing, and somehow that changes nothing.”
“I’m capable. So why can’t I do this one thing?”
If you’ve already read the articles and tried the app blockers, you don’t need another lecture about willpower. You need to know what’s driving it, because that’s the part the generic advice skips.
What it actually costs.
That’s two months of your waking life, every year, going to a behaviour you didn’t fully choose. Over a decade it’s measured in years. Not to make you feel worse, you’ve felt bad about this enough. The point is the opposite: this much time is only worth reclaiming once you understand what it’s standing in for. That’s what the quiz is for.
You’ve been asking the wrong question.
Most people stay stuck for years asking one question. The people who actually break the loop switch to a different one.
Keeps you stuck
“How do I quit?”
Starts the change
“Why can’t I, even when I want to?”
Deleting apps and white-knuckling treat the symptom. They tend to fail for the same reason a cough drop fails to cure an infection. The quiz starts where change actually starts: the cause.
Why this exists.
I built this because I was one of the people stuck in that loop for years. I tried deleting apps and forcing willpower, and it never lasted.
What finally worked was the opposite move: figuring out why I was scrolling in the first place. Once I understood the actual reason, I could make changes that targeted the cause, not the symptom, and those were the ones that finally held.
This quiz is the first step I wish someone had handed me back then.
Not everyone scrolls for the same reason.
Behavioural researchers keep landing on the same handful of distinct drivers. We mapped the seven that show up most consistently. You’ll likely recognise yourself in one or two.
The Escapist
Emotional flightSomething in real life hurts right now, and the screen is the fastest way to not feel it.
The Reliever
Pressure releaseThe tension keeps building, and your phone is always closer than anything else that could let it out.
The Sidestepper
Task avoidanceThere’s a task that feels too big, too boring, or too unclear, so you step sideways into your phone.
The Seeker
Connection hungerYou’re searching for connection the real world isn’t giving you right now. The feed simulates it: close enough to soothe, never enough to fill.
The Watchdog
Loss anxietySomething might be happening right now without you, and not checking feels worse than checking.
The Drifter
The quiet voidNo pain, no stress, just nothing else calling loud enough. The feed fills a space you can’t quite name.
The Autopilot
Reflexive habitYour hand reaches for the phone before you’ve decided to. Thirty minutes later you can’t recall what you saw.
Five minutes, three steps.
Answer honestly. A short set of questions about when and why you reach for your phone, not how often.
Get your scroll type. Right away, free. The single driver doing most of the work, the one that explains the pattern.
See what helps for that pattern. Specific and practical, no “just delete the apps.” What tends to actually work for your type.
Understanding comes first.
The goal isn’t to stop using technology. It’s to have a clear sense of why and how you use it in the first place.
Lasting change doesn’t start with action. It starts a step earlier, when you clearly recognise the pattern you’re actually in.
We don’t quote anyone we can’t source. These are paraphrases of documented positions, not invented lines. That matters to us, and probably to you.
Four things before you start.
Most advice tells you to scroll less. This tells you why you scroll in the first place, the part that actually moves things.
You won’t be told to “just put the phone down.” Most of us tried that. This is about understanding, not willpower.
Not “scroll less.” Your type, your reasons, and what tends to actually help for that particular pattern.
Researchers still disagree on the exact number of types. We mapped the patterns that show up most consistently in the research that exists, and we’ll say so plainly.
Fair questions.
Is this just “scroll less” advice in disguise?
No. The whole point is that “scroll less” is the advice that already didn’t work for you. This identifies the reason underneath the behaviour, which is what makes a different approach possible.
Is it really free?
Getting your scroll type is free, and you don’t need to sign up to start. There’s a more detailed breakdown available afterwards, but the core result costs you nothing.
How accurate can a 5-minute quiz be?
It won’t diagnose you. Nothing this short can, and we won’t pretend otherwise. What it does well is point you to your most likely primary driver, so you stop applying generic fixes to the wrong problem.
Will you spam me?
No. No shame, no spam, no daily guilt-trips. That runs against the entire reason this exists.
So, why do you scroll?
Five minutes. One honest answer you’ve probably never been handed before. A real first step, and it costs nothing.
Take the free quiz → No sign-up needed to get your type.Built on existing behavioural research. No shame, no spam, no “just delete the apps.”