In This Part
Measure your normal use before you change anything. This gives you a clear starting point: how much you use technology and how you feel before, during and after it.
- Mission One — listen to the self-assessment and fill in the worksheet
- Mission Two — measure your baseline over 2–3 ordinary days
- Take the honest 12-question quiz and note your score
- Keep the feelings journal — five notes a day
About 3–5 days of quiet observation. Don't cut back yet — that's Part 3.
1
Mission One: Your Self Assessment
Listen first, then fill in the worksheet honestly. Nobody sees it but you.
Self Assessment Reality Check (5 min)
2
Mission Two: How Does Technology Make You Feel?
Four steps over the next few days. Don't change anything yet — just watch and record.
- Step 1 — Measure the glowing rectangle.Find out how long you actually spend. iPhone: Settings → Screen Time. Android: Digital Wellbeing. Computer: RescueTime or your OS screen-time report.
- Step 2 — Take the honest quiz.Answer twelve questions about your internet, technology and media use — note your score.
- Step 3 — Find your baseline.For 2–3 days, use your devices exactly as normal. No censoring, no cutting back — you need a true reading.
- Step 4 — Keep the feelings journal.At least five times a day, note: how do you feel just before you reach for the phone? While using it? After? How many pickups today?
3
Go Deeper: The Stories Underneath
Two sessions that take the assessment past the numbers — into what you believe technology is giving you.
Reality Check — Feel It For Yourself (15 min)
Exposing Our Faulty Stories & The Socially Acceptable Addiction (18 min)
Part 2 complete — you've seen yourself clearly
Continue to Part 3 · The Detox