Most of us use screens far more than we realise, often in ways that leave us feeling drained rather than refreshed. This tool helps you notice your patterns and choose one small, deliberate change.
Answer honestly about your screen use today.
About this tool
Screen time is not all equal. Passively scrolling through a social feed and actively creating, learning, or connecting tend to feel very different. The goal of this reflection is to develop awareness of which type you are doing, not to eliminate screens.
Small, deliberate boundaries — no screens in the first 30 minutes after waking, or an hour before bed — can have a noticeable effect on mood, sleep, and how much agency you feel over your day.
Key takeaways
- Builds awareness of how screen use affects you.
- Encourages one achievable change at a time.
- Distinguishes draining from energising screen time.
- Quick and completely private.
- No judgment, just reflection.
Frequently asked questions
Not necessarily. The goal is intentionality, not elimination. Some screen time is valuable. This tool helps you notice which parts feel good and which feel draining, so you can make informed choices.
Anything specific and small enough to actually do — for example, putting your phone in another room for the first 20 minutes after waking. The smaller and more concrete, the more likely it is to stick.
Once a week is a useful rhythm. Daily reflection can feel burdensome; weekly gives you enough distance to notice real patterns rather than day-to-day variation.