Evaluate your screen time habits with this quiz and receive personalized recommendations to help you manage your screen use.

 

Part 1: Assessing Screen Time Habits

 

1. How many hours do you spend on your phone or computer for non-work purposes each day?

   - A. Less than 1 hour

   - B. 1-2 hours

   - C. 3-4 hours

   - D. More than 4 hours

 

2. How often do you check your phone first thing in the morning and last thing at night?

   - A. Rarely or never

   - B. Occasionally

   - C. Most of the time

   - D. Always

 

3. How frequently do you find yourself mindlessly scrolling through social media or other apps?

   - A. Rarely

   - B. Sometimes

   - C. Often

   - D. Constantly

 

4. Do you feel anxious or irritable when you cannot access your phone or computer?

   - A. Not at all

   - B. Slightly

   - C. Quite a bit

   - D. Extremely

 

5. How often do you use your phone or computer while eating meals?

   - A. Rarely or never

   - B. Occasionally

   - C. Often

   - D. Always

 

6. Do you use your phone or computer as a way to pass time during social interactions or gatherings?

   - A. Rarely or never

   - B. Occasionally

   - C. Often

   - D. Always

 

7. How much time do you spend on screens right before going to bed?

   - A. Less than 30 minutes

   - B. 30 minutes to 1 hour

   - C. 1-2 hours

   - D. More than 2 hours

 

8. How often do you feel that your screen time interferes with your productivity or daily responsibilities?

   - A. Rarely

   - B. Occasionally

   - C. Often

   - D. Always

 

9. How often do you use screens for entertainment instead of engaging in physical or social activities?

   - A. Rarely

   - B. Occasionally

   - C. Often

   - D. Always

 

10. How many days per week do you have a designated screen-free time (e.g., during meals, before bed)?

   - A. 6-7 days

   - B. 4-5 days

   - C. 2-3 days

   - D. 0-1 day

 

**********Scoring and Recommendations**********

 

Scoring:

- For each answer:

  - A = 1 point

  - B = 2 points

  - C = 3 points

  - D = 4 points

- Total your points to find your score.

 

Results and Recommendations:

 

10-15 Points: Low Screen Usage

Congratulations! You have a healthy relationship with screen time.

Recommendation: Continue maintaining balanced screen habits and consider sharing your tips with others.

 

16-25 Points: Moderate Screen Usage

You’re doing well, but there is room for improvement.

Recommendation:Set specific goals to reduce non-essential screen time and incorporate more screen-free activities, such as outdoor adventures and hobbies.

 

26-35 Points: High Screen Usage

Your screen time is quite high and may be affecting other areas of your life.

Recommendation: Implement screen-free zones and times in your daily routine, use apps to limit screen time, and engage in more physical and social activities.

 

36-40 Points: Very High Screen Usage

You may be experiencing negative effects from excessive screen time.

Recommendation: Take immediate steps to reduce screen time, such as a digital detox, seek support from friends and family, and replace screen use with healthier activities like volunteering or fitness classes. Consider consulting a professional if needed.

 

By taking this quiz and following the recommendations, you can better manage your screen time and improve your overall well-being.