12 questions about your last seven days
How Much Is Too Much?
Answer based on the last seven days. At the end, choose the part of your technology use you want help with.
See all 12 questions
Think about the last seven days
Choose Yes, Sometimes or Not really for each question.
In the last seven days, did you spend more time than you meant to on your phone, computer, TV or another screen?
Have you tried to cut back, and found you couldn't stick to it?
Do you reach for a screen first thing in the morning or last thing at night?
Do you feel restless, irritable or anxious when you can't get online?
Do you use screens to escape boredom, loneliness, stress, or other uncomfortable feelings?
Has your sleep suffered because of late-night scrolling, watching or gaming?
Do you check your devices while driving, walking, or in the middle of conversations?
Have friends or family commented on how much you're on your devices?
Do you hide or downplay how much time you really spend online?
Has your work, study or creative life suffered because of time lost online?
Do you keep scrolling even when you're not enjoying it anymore?
Do you feel something is missing from your life, then find yourself online instead of looking for it?
What Would You Like Help With Next?
Recommended from your answers
Why can't I stop using my phone and the internet?
Understand persuasive design, endless feeds and the habits that keep pulling you back.
I want to reduce scrolling and interruptions
Change notifications, apps and daily routines without giving up useful technology.
I want to sleep without checking my phone
See what can keep you checking at night and make a practical plan for bedtime.
I want to try a digital detox
Choose one day, a longer break or the complete free course.
I use technology to avoid feelings or things I need to do
Work through the Inner Game sessions on what you reach for technology to escape.
I have tried to cut back and cannot
Find free meetings and support for technology use that is harming your life.
I want to measure my actual technology use
Use the full Reality Check for three days and see where your time goes.