Is Your Social Media Use Unhealthy? Take the BSMAS Self-Assessment to Find Out
In a nutshell: 60-second read
- Quick self-assessment: The BSMAS is a simple 6-question quiz that helps you understand your relationship with social media.
- Score range: Your total score will be between 6 (very low risk) and 30 (significantly high risk).
- What it measures: The scale looks for signs of addiction, such as preoccupation, withdrawal, and conflict in your daily life.
- What to do next: A high score doesn't mean you have a disorder, but it's a useful signal to reflect on your habits and seek support if needed.
Have you ever wondered if your relationship with social media is healthy? It's a question many of us ask as we spend more and more time scrolling, liking, and sharing. While it's normal to enjoy staying connected online, the line between a harmless habit and a problematic one can get blurry.
Fortunately, there's a quick, free, and research-backed tool to help you find out. It's called the Bergen Social Media Addiction Scale (BSMAS), and it's a simple 6-question quiz designed to assess your risk of problematic social media use.
"The BSMAS isn't about diagnosing a disorder, but about providing a 'health check' for your digital habits so you can make more informed choices."
On this page
Take the BSMAS Self-Assessment
Think about your social media use over the past year. For each of the six statements below, rate how often it applies to you using the following scale:
- 1 = Very Rarely
- 2 = Rarely
- 3 = Sometimes
- 4 = Often
- 5 = Very Often
Be honest with yourself - there are no right or wrong answers. This is just for your own understanding:
Your BSMAS Checklist
- Preoccupation: How often do you spend a lot of time thinking about social media or planning how to use it?
- Tolerance: How often do you feel a need to use social media more and more?
- Loss of Control: How often do you try to cut down on your social media use without success?
- Withdrawal: How often do you become restless or troubled if you are unable to use social media?
- Negative Consequences: How often do you use social media so much that it has had a negative impact on your job, studies, or relationships?
- Relapse/Escape: How often do you use social media to escape from problems or to relieve a negative mood?
Source: Andreassen et al. (2016). See reference below.
How to Score Your Answers
Scoring the BSMAS is straightforward: simply add up the numbers you assigned to each question (from 1 to 5).
Calculating Your Total Score
Your final score will be a number between 6 and 30.
- 6 is the lowest possible score (meaning you chose "1" for every question).
- 30 is the highest possible score (meaning you chose "5" for every question).
Example: If you answered 2, 3, 4, 1, 2, and 3, your total score would be 2+3+4+1+2+3 = 15.
What Your Score Means: A Detailed Guide
Now that you have your number, here is how to interpret it. Remember, this is a screening tool, not a clinical diagnosis. It is best understood as a spectrum of risk.
| Score Range | Risk Level | What It Typically Means |
|---|---|---|
| 6 – 10 | Very Low Risk | Your social media use appears to be healthy and well-balanced. You seem to have a good level of control over your habits. |
| 11 – 18 | Moderate / Caution | You show some signs of problematic use. While not severe, it might be worth reflecting on your habits to ensure they don't escalate. |
| 19 – 23 | High Risk | This score suggests a significant level of problematic social media use. It is a strong indicator that your digital habits may be affecting your wellbeing. |
| 24 – 30 | Significantly High Risk | This is a very high score, suggesting a strong pattern of addictive behaviour. It is highly recommended to speak with a mental health professional for a formal assessment and support. |
Note on the threshold: Research often uses a score of ≥ 19 as a common cut-off for "problematic" use. However, some studies suggest a higher threshold, like ≥ 24, may be more accurate for a clinical diagnosis. If you score above 19, it is a clear signal to take a closer look at your habits.
The 6 Core Signs of Social Media Addiction
The BSMAS is based on six core elements of addiction. Your answers to the quiz reflect how strongly each of these signs appears in your life. Understanding these elements can help you pinpoint exactly where you might be struggling.
1. Preoccupation
Social media dominates your thoughts. You find yourself constantly thinking about past interactions or planning your next post or scroll session.
2. Tolerance
You need to use social media for longer periods to feel satisfied. The same amount of time that used to be enough now feels insufficient.
3. Loss of Control
You have tried to reduce your usage but failed. You feel like you can't stop, even when you want to.
4. Withdrawal
You experience negative feelings—like restlessness, anxiety, or irritability—when you can't access social media.
5. Negative Consequences
Your use is causing problems in your real life, such as poor performance at work or school, or conflict in your relationships.
6. Relapse / Escape
You use social media to avoid your problems or to relieve a bad mood. It has become a primary coping mechanism.
A Physio's Perspective: The Mind-Body Connection
As a physiotherapist, I see the effects of a sedentary, digitally-focused lifestyle every day. Poor posture, neck pain, and back pain are common complaints that are frequently linked to how we sit while using our devices.
But the connection goes much deeper. When we are glued to our screens, we aren't moving our bodies. We often neglect physical activity, sleep, and real-world social connection - all of which are vital for both physical and mental health. The stress and anxiety associated with problematic social media use can manifest physically, leading to muscle tension, headaches, and a general sense of fatigue.
This is why a tool like the BSMAS has potential value to us. It's not just about 'mental health' in a separate box. It's about understanding the entire picture of a person's wellbeing. A high BSMAS score can be a red flag that our overall lifestyle - our movement, our sleep, our stress - might be out of balance. If you are concerned about your score, I encourage you to consider your whole lifestyle, and to reach out to a professional who can help you address the issue from all angles.
The Bottom Line: Knowledge is Power
Taking the BSMAS is a simple, private, and powerful first step. It can give you a snapshot of your digital habits and alert you to potential risks you may not have been fully aware of.
If your score is in the moderate or high range, don't panic. Use it as a prompt to explore healthier habits. Consider setting screen-time limits, finding offline hobbies, and seeking support from friends, family, or a professional. Your digital life should enhance your wellbeing, not detract from it.
Research Validating the BSMAS
The Bergen Social Media Addiction Scale was developed and validated in the study below, which provides strong evidence for its use as a reliable screening tool. You can read the full study via the hyperlink.
Andreassen, C. S., Billieux, J., Griffiths, M. D., Kuss, D. J., Demetrovics, Z., Mazzoni, E., & Pallesen, S. (2016). The relationship between addictive use of social media and video games and symptoms of psychiatric disorders: A large-scale cross-sectional study. Psychology of Addictive Behaviors, 30(2), 252–262. https://doi.org/10.1037/adb0000160
For additional context on its application in adolescent populations, see also: Niemistö, D., et al. (2026). Physical activity as a moderator between problematic social media use and mental health in adolescents. Journal of Sports Sciences. Read the study here.
Frequently Asked Questions
Is the BSMAS a diagnostic tool?
No. The BSMAS is a screening tool, not a diagnostic instrument. A high score suggests that you may have a problematic relationship with social media, but only a qualified mental health professional can diagnose a condition like social media addiction or a related mental health disorder.
What is a good score on the BSMAS?
A score towards the lower end of the scale - ideally below 11 - is generally considered healthy and indicates a low risk of problematic use. The lower your score, the less likely social media is negatively impacting your life.
I scored 20/30. Should I be worried?
A score of 20 is in the 'high risk' category. It doesn't mean you have a disorder, but it is a strong signal to take your habits seriously. It would be beneficial to reflect on how your social media use affects your mood, sleep, and relationships, and consider making some positive changes or speaking to a professional.
Is the BSMAS suitable for teenagers?
Yes, the BSMAS has been used in research with adolescent populations. However, the interpretation of scores can sometimes vary. A high score in a teenager is a significant indicator that parents and guardians should be aware of and address.
One key insight
"The BSMAS is a simple but effective 6-item tool that can help anyone self-assess their risk of problematic social media use, with scores ranging from 6 (very low) to 30 (significantly high). A score of 19 or above is a common indicator for further evaluation."
Concerned About Your Physical Health or Wellbeing?
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