A Self-Assessment for Breaking Free

You Already Know There’s a Problem. Now What?

You’re here because you’ve felt it—the pull of the Feed, the time lost to scrolling, the creeping realization that your attention is not entirely your own. Maybe you’ve tried cutting back. Maybe you’ve even deleted an app or two. But here’s the truth: this isn’t about quitting the internet. It’s about something deeper—reclaiming how you use it, rather than being used by it.

No one can tell you exactly how to fix your relationship with technology. But you can map where you are, define where you want to be, and build a plan that makes sense for your life. This isn’t a “digital detox challenge.” It’s a self-check, a moment to pause before you autopilot back into the Scroll.

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Step 1: Assess Your Digital Consumption

What’s the problem? Not in vague terms—specifically, what bothers you?

• Is it time wasted? Do you catch yourself doomscrolling without realizing it?
• Is it the mental load? Do you feel emotionally drained after using certain platforms?
• Is it distraction? Are you losing focus on real work, real hobbies, real relationships?
• Is it the feeling of being watched, measured, or manipulated?

No answer is wrong. Just notice.

Next, identify where your digital habits serve you well.

• Do you use social media to stay connected with distant friends & family?
• Do you watch YouTube for learning and inspiration, not just passive consumption?
• Do you create more than you consume? Or are you mostly scrolling?

Once you recognize what’s working and what’s wasting your time, you can build a system that keeps what serves you and cuts what doesn’t.

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Step 2: Define Your Digital Intentions

The goal isn’t to delete everything and disappear. The goal is to use technology deliberately, on your own terms.

Ask yourself:

Social Media – Tool or Trap?

• What’s worth keeping? (Posting family updates? Group chats?)
• What’s worth cutting? (Infinite feeds? Checking notifications reflexively?)
• What’s a better way to stay connected? (Text? Calls? A private newsletter?)

Content Consumption – Curated or Passive?

• Do you choose what you watch, or does the Algorithm choose for you?
• Would your viewing habits change if there were no autoplay?
• How much time feels good to spend watching digital content?

Real-World Connection – Scrolling or Engaging?

• Who are the people you want to invest time in?
• When was the last time you called instead of texted?
• How can you be more present in your relationships, instead of just “checking in” on social media?

There’s no universal answer. The point is to define what actually matters—to you.