How much of your day does the screen own? A private 6-question self-assessment.
The average adult now spends hours a day looking at a phone they never decided to pick up. This check-in asks the uncomfortable questions: the first-scroll-of-the-morning, the phantom vibrations, the hours that vanish.
Use it before a digital detox to know where you stand, and again after to see the difference. Same device, same six questions, a measurable before-and-after.
As accurate as your honesty. It's a reflection tool, not a measurement instrument — the value is in noticing, not in the number.
Try the 30-day social media reset or a dopamine detox plan — both are on this site — and retake the test after. Direction of change matters more than the starting point.