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Question 1 of 15: How often do you check your phone first thing in the morning?

I don’t check it until after breakfast/getting ready Within 30 minutes of waking up Within 10 minutes of waking up Immediately upon waking up (it’s the first thing I reach for)

Question 2 of 15: How do you feel when your phone battery dies or you have no internet access?

Completely fine, barely notice Slightly inconvenienced but manageable Anxious and need to find a solution quickly Panic and feel completely disconnected

Question 3 of 15: How often do you find yourself mindlessly scrolling through social media?

Rarely, I’m very intentional about social media use Sometimes, maybe once a day Often, several times a day Constantly, it happens without me realizing

Question 4 of 15: How well can you focus on tasks without checking your devices?

Very well, I can focus for hours without distraction Pretty well, occasional checks but mostly focused Struggle somewhat, frequent urges to check devices Very difficult, constant urge to check notifications

Question 5 of 15: How often do you use devices during meals?

Never, meals are device-free time Occasionally, only if dining alone Often, even when eating with others Always, I can’t eat without entertainment

Question 6 of 15: How does screen time affect your sleep quality?

No impact, I avoid screens before bed Minimal impact, good sleep hygiene most nights Some impact, harder to fall asleep after screen use Significant impact, screens keep me up late regularly

Question 7 of 15: How often do you feel phantom vibrations (thinking your phone is vibrating when it isn’t)?

Never Rarely, maybe once a week Sometimes, a few times a week Frequently, multiple times daily

Question 8 of 15: How has digital device usage affected your relationships?

Positively, helps me stay connected appropriately No significant impact on relationships Some negative impact, occasional complaints from others Significant negative impact, frequent conflicts about usage

Question 9 of 15: How do you feel after spending several hours on digital devices?

Fine, usually for productive purposes Slightly tired but generally okay Drained, tired eyes, and mentally foggy Exhausted, anxious, and physically uncomfortable

Question 10 of 15: How often do you multitask with devices (e.g., TV + phone, work + social media)?

Rarely, I focus on one screen at a time Sometimes, but try to avoid it Often, it’s become a habit Constantly, always have multiple screens going

Question 11 of 15: How comfortable are you being alone without any digital entertainment?

Very comfortable, I enjoy quiet time Mostly comfortable, can handle it well Somewhat uncomfortable, start feeling restless Very uncomfortable, feel anxious without stimulation

Question 12 of 15: How often do you find yourself reaching for your phone without a specific purpose?

Rarely, I’m very intentional with phone use Sometimes, but catch myself quickly Often, it’s an automatic response Constantly, it’s completely unconscious

Question 13 of 15: How has your attention span changed since increased digital device usage?

Improved or stayed the same Slightly decreased but manageable Noticeably decreased, harder to focus Significantly decreased, struggle with basic tasks

Question 14 of 15: How often do you feel the urge to document experiences on social media instead of just enjoying them?

Never, I live in the moment Occasionally for special moments Often, feel pressure to share experiences Always, experiences don’t feel real without sharing

Question 15 of 15: How would you rate your overall digital wellness awareness?

Very high, I actively manage my digital habits Good, I’m aware and make some effort Low, I know I should do better but don’t act Very low, never really thought about it

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Question 1 of 15

Digital Detox Assessment