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Habits & Digital Life

Digital Burnout & Doomscrolling Test

Is your screen time quietly draining you?

Based on: Framed around the Bergen Social Media Addiction Scale, focused on news/doomscrolling fatigue

Think about a typical recent week. Answer based on what's actually true for you, not what you wish were true. Nothing you enter is saved or linked to you.

This is a screening tool, not a diagnosis. Results are for self-reflection only. Only a licensed professional can diagnose a condition.

01I check my phone within a few minutes of waking up.
02I lose track of time scrolling news or social feeds.
03I keep scrolling even when the content makes me feel worse.
04I feel anxious or restless when I can't check my feeds.
05I scroll to avoid dealing with tasks or difficult feelings.
06My sleep gets cut short because of screen time at night.
07I feel mentally drained after being online.
08I struggle to focus on things that aren't on a screen.
09I compare my life to what I see online and feel worse.
10I reach for my phone automatically, without deciding to.
11I feel a sense of dread from the news but keep reading it anyway.
12My screen time has crept up over the past few months.
13I feel guilty about how much time I spend online.
14Being offline for a few hours makes me restless.
15Digital overload has affected my mood or motivation lately.

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