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Self-Assessment · Digital Wellbeing

Digital Wellbeing Test

Reflect on how intentionally you manage your relationship with devices and social media — your screen habits, online boundaries, and tech-life balance — across 10 dimensions of digital wellbeing. There are no right or wrong answers — just answer honestly.

Choose Your Test Length

Questions are drawn evenly across all 10 digital wellbeing dimensions.

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Quick Check

10 questions · ~3 minutes · 1 per dimension

Fast

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Standard Test

20 questions · ~6 minutes · 2 per dimension

Balanced

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Deep Dive

30 questions · ~10 minutes · 3 per dimension

Thorough

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This is a self-reflection tool for personal insight, not a clinical, psychological, or professional assessment. Answers are scored on your device only and are not stored or sent anywhere.

Learn More About Digital Wellbeing

Digital wellbeing is about maintaining a healthy relationship with phones, apps, and screens — one where technology serves your goals and relationships instead of quietly hijacking your attention. It covers screen time, notification habits, sleep hygiene, and how technology affects your mood and focus.

Because most apps are deliberately designed to maximize engagement, building better digital habits usually requires intentional friction — small barriers that make mindless use harder and mindful use easier.

To build this skill step-by-step:

Audit Your Screen Time: Use your phone's built-in screen-time report for a week before making any changes — you can't fix what you haven't measured.
Turn Off Non-Essential Notifications: Keep only notifications from real people and turn off everything else that pulls your attention automatically.
Create Phone-Free Zones and Times: Keep phones out of the bedroom and away from the table during meals — small environmental rules reduce reliance on willpower.
Replace, Don't Just Restrict: Pair reduced screen time with a specific replacement activity (a walk, a book, a call) so you're not left with an empty urge to scroll.

To learn more about this topic, try Google or any Generative AI chatbot.