Dopamine Dependency Score
Honest quiz — revisit in 30 days
The Dopamine Dependency Score is a quick honesty check for how tightly your mood and minutes are wired to the feed. Check the statements that are true for you. Higher scores mean the casino is running the table; lower scores mean you still hold the remote.
This is not a medical diagnosis. It is a mirror. “Dopamine” here is a practical metaphor for variable-reward checking — real neuroscience is more nuanced; the tools target the behavioural pattern (cues, intermittent reward, cue-triggered phone grabs).
Take it today, then again in thirty days after you run the baseline, honesty challenge, and freedom stack. If a high score pairs with serious harm to work, relationships, sleep, or mood, speak with a doctor or therapist — the book works alongside that care.
No shame — only data.
How to use this tool
- Read each statement slowly — if it is usually true, check it.
- Submit to see your band and what it suggests.
- Save the result locally and set a 30-day revisit reminder.
Questions people ask
What is the Dopamine Dependency Score?
It is a short self-quiz from Scroll Less, Live More that totals points for common phone-and-feed habits — waking with the phone, anxiety without it, losing 30+ minutes scrolling, and similar tells.
What is a good Dopamine Dependency Score?
Lower is freer. Use your first score as a baseline, then aim to drop a band after thirty days of the book’s systems — not overnight perfection.
Should I retake the quiz?
Yes. Retake it after 30 days of running your Digital Baseline, Honesty Challenge, and Daily Freedom Stack so the number reflects change, not mood.