Digital wellbeing self-check
Check how your screen habits are affecting attention, sleep, mood, and offline life. The result looks at impact, not a simple screen-time total.
Instant basic result · no account · no email · no credit card
Before you start
Measures: Attention disruption, sleep disruption, compulsive use, mood impact, offline displacement.
Method: Original DesperateMinds educational digital-wellbeing check; original items; not a diagnostic or validated clinical instrument.
Not for: Diagnosis of “phone addiction,” internet gaming disorder or another behavioral addiction.
Ready?
Choose the response that best reflects your typical recent experience, not the answer that sounds ideal.
What the assessment measures
The free result keeps interpretation concise. These sections explain what each domain is intended to capture before you decide whether a deeper report is useful.
Frequent checking and task switching can fragment attention even when total screen time is not extreme.
Late-night screen use can reduce sleep opportunity or make it harder to disengage at bedtime.
A sense of low control can matter more than raw hours when evaluating whether a digital habit is causing problems.
Comparison, conflict, doomscrolling or overstimulation can affect mood differently for different people.
Digital use becomes more concerning when it repeatedly displaces relationships, movement, responsibilities or valued offline activities.
Scoring and method
Each response contributes to one domain. Reverse-keyed items are scored in the opposite direction where appropriate. Each domain is displayed as a 0–100 position within this questionnaire’s possible score range.
That 0–100 number is not automatically a population percentile. Population comparisons are used only when an approved instrument, appropriate norms and a documented scoring procedure support them.
Limitations
High screen time is not automatically pathological. This tool focuses on loss of control, displacement and negative effects. Diagnostic questions require a qualified professional and condition-specific criteria.
Current basis: Original DesperateMinds educational digital-wellbeing check; original items; not a diagnostic or validated clinical instrument.
Your result and next steps
After the last item, you move to a separate free-result page with compact domain bars. From there you can preview a detailed report, explore a genuinely deeper assessment, or find appropriate professional support.
Frequently asked questions
There is no single number that works for every person or every kind of screen use. Context and impact matter: sleep, attention, mood, relationships, work, study, and whether use feels difficult to control.
No. This is a wellbeing check, not an addiction diagnosis. It looks at patterns such as compulsive use, sleep disruption, mood effects, and offline balance.
Separate necessary use from the habits you can actually choose. The result is more useful when you focus on what happens around required screen time, such as checking, scrolling, breaks, bedtime use, and switching attention.
They can. Timing, stimulation, notifications, delayed bedtime, and the habit of staying engaged with a device can all affect the sleep routine, even when falling asleep is not the main problem.
Choose the domain with the clearest cost and change one concrete behavior first, such as a bedtime cutoff, notification rule, focus block, or phone-free activity.
Related guides
Use the result as a starting point, then read the guide that matches the part of your digital life you want to change.
No payment or email is required to complete this free assessment. Your basic result is shown in the assessment flow, and any optional paid report is presented separately.
More context for this assessment
These guides connect directly to concepts measured or interpreted by this assessment.
Learn what a digital detox is, what research says about cutting back on social media and phone use, and how to try a realistic reset without exaggerated claims.
Read guide →Learn how screen time can affect sleep, why bedtime use matters, what research says about blue light and content, and practical ways to protect sleep.
Read guide →