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.