January 18, 2026•Blog
Dating App Addiction Test & Recovery Plan for 2024
Quick 5-question test to spot swiping addiction plus 3-step recovery without going full monk-mode.
If you’ve swiped through a wedding or used Tinder at 3 am in airplane mode, take this test. Recovery is faster than you think.
#130-Second Addiction Test
Answer yes/no: 1) Swipe >1 hr daily? 2) Skip meals to swipe? 3) Reinstall after deleting? 4) Swipe while driving? 5) Feel shame afterward? 3+ yes = red flag. iOS Screen Time shows exact minutes; anything over 7 hrs/week needs action.
#2Recovery Steps
Step 1: Replace app icon with gray shortcut using iOS Shortcuts app—removes red notification triggers. Step 2: Schedule swipe windows—M/W/F 7-8 pm only. Step 3: Trade quantity for quality: max 20 swipes per session; forces selective mindset and cuts dopamine spikes.
#3Key Takeaways
- 3+ yes on test = time to cut back
- Greyscale icons reduce opens by 23 %
- Limit sessions, not days, to stay social without burnout
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