Is it time for a digital detox?

How many hours of your free time per day do you typically spend on your devices (smartphone, computer, tablet, etc.)?

  • 1-3 hours per day
  • 4-7 hours per day
  • 8+ hours per day

Does your work and/or education require you to look at screens or be online frequently?

  • Yes - I often stare at screens all day for work and/or school
  • I have to look at screens sometimes for work or school, but certainly not all day
  • I don't have to look at screens very often for work or school

How do you spend the majority of your free/personal time online?

  • I am doing a leisure activity like reading online or watching Netflix
  • I spend a lot of my time messaging with or calling friends and family
  • I post and scroll a lot on social media

What types of accounts do you follow on social media?

  • I follow a lot of celebrities and/or professionals in my fields of interest
  • I follow mostly friends and family – people that I know in real life
  • I follow hobby accounts that mirror my interests, such as art accounts and fan content for TV shows that I like
  • I follow mostly news organizations
  • I follow some combination of all of these

When do you find yourself going on social media?

  • I use social media in my leisure time, and I consciously choose to use it
  • I use social media in my leisure time, but I often find myself on it when I intended to be doing something else, such as reading or hanging out with friends
  • I use social media as way of procrastinating from doing my homework, or even sometimes during work

Do you often look at screens in bed and/or before going to bed?

  • I try to stop looking at screens for at least 30 minutes before going to bed
  • I use my devices up until bedtime, but I never use them when I am in bed trying to sleep
  • I use my devices before bed, in bed, and sometimes even when I’m trying to sleep

How do you usually feel after you spend time on social media?

  • I feel happy and relaxed – I enjoy the content that I see
  • I feel stressed – there’s a lot of bad news in the world today, and this shows up often in my social media feed
  • I feel stressed and often find myself comparing myself to others online
  • I feel some combination of these feeling – it really depends on the day and what I encounter in my feed

How do you honestly feel about your digital life?

  • I am almost never online, so my digital life is quite limited
  • I feel as though I have a healthy digital life-real life balance – I spend time online, but that doesn’t prevent me from working productively or spending quality time pursuing my hobbies or socializing
  • I feel as though I am online too much – I still spend some time offline, but I find myself going online a lot in my free time and using things like social media to procrastinate
  • I feel as though my digital life-real life balance is off-kilter – I know that I spend far too much time staring at screens and it is affecting my work, study, hobbies, and/or my social life