digital wellness test

A 25-question quiz designed to measure your digital wellness and overall relationship with technology. How do you score?

1. I get drawn into online arguments that leave me angry or drained.
2. I can take a break from social media for several days without much difficulty.
3. I often look at my phone, watch TV, or use a computer while eating.
4. I can sit through a movie, meal, or conversation without checking my phone.
5. I usually bring my phone into the bathroom with me, even when I'm home.
6. I check work or school emails and messages in the evenings or on weekends, even when I don't have to.
7. I've told myself "just five more minutes" online, then regretted how much time I lost.
8. I often open social media automatically, without a specific reason.
9. I regularly make time for physical activity.
10. I often use my phone, watch TV, or use a tablet after getting into bed.
11. I can comfortably leave my phone in another room for several hours when I don't need it.
12. I feel uneasy when I do not have my phone with me.
13. I regularly spend quality time outdoors and in nature.
14. When online content starts making me feel stressed or anxious, I can step back and break the scrolling loop.
15. I regularly make time for hobbies that don't involve screens.
16. I can get through quiet or boring moments without immediately reaching for my phone.
17. I spend more of my time online learning, creating, or communicating than passively scrolling through feeds.
18. I usually check my messages or email within a few minutes of waking up.
19. When I need to focus, I can stick with one task instead of bouncing between messages, tabs, videos, and apps.
20. I sometimes check my phone because I thought I heard or felt a notification, only to find there was nothing there.
21. I often lose track of time while watching videos, playing games, texting, or browsing the internet.
22. I often check my phone while someone is talking to me.
23. If the electricity and internet went out for a day, I could still find plenty of ways to keep myself busy and entertained.
24. I can get so absorbed in real-world activities that I forget about my phone.
25. Seeing other people's lives on social media often leaves me feeling like I'm missing out.