Am I Using Screens too Much?

A Self-Check for Kids and Teens

Instructions:

Read each statement and choose the answer that feels most true for you. Be honest — this is just for you!

Answer options:

  • Never (0 points)

  • Sometimes (1 point)

  • Often (2 points)

  • Almost Always (3 points)


Statements

1. I often lose track of time when I'm on my phone, tablet, computer, or playing video games.

2. I feel annoyed or angry when someone asks me to stop using my screen.

3. I choose screen time over spending time with friends or family.

4. I sneak extra screen time when I’m not supposed to.

5. I feel bored, sad, or upset when I can’t use a screen.

6. I use screens even when I have homework, chores, or things I need to do.

7. I sleep late or don’t sleep well because I’m using a screen at night.

8. I think about my favorite apps, games, or shows even when I’m not using them.

9. I use screens to feel better when I’m sad, angry, or stressed.

10. I’ve tried to use my screen less but couldn’t stick with it.


🎯 Scoring Guide

0–6 points → 💡 Balanced User
You seem to have a healthy relationship with your screen. Keep it up!

7–15 points → ⚠️ Watch Out
Your screen time might be affecting other parts of your life. Try cutting back a little and talking to someone you trust.

16–24 points → 🚨 At Risk of Screen Addiction
You may be depending on screens in ways that aren’t helpful. It's a good idea to talk with a parent, teacher, or counselor.

25–30 points → 🛑 Likely Screen Addiction
Screen time is probably having a big impact on your health, school, or relationships. Please talk to a trusted adult soon.



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