When you wake up, how long will it take you to get your phone?
Immediately.
A few minutes later
Not until I get ready.
Do you feel ghost vibrations (think the phone rang)?
Common
Rarely
Never
If the Internet goes down, what's your immediate reaction?
Extreme Irritation/Anxiety
Mild discomfort
Indifference
Do you use screens while eating?
Always
Sometimes
Never
Will you take your phone to the bathroom?
Always
Sometimes
Never
Can you watch a movie without checking notifications?
I can't.
With effort
Yes, quietly
Does the use of your phone disturb your sleep?
Almost every day
Sometimes
Never
Healthy
You have control over technology.
Keep habits offline.
Use focus mode at work.
Yellow Alert
Symptoms of moderate addiction detected.
Turn off notifications.
Create areas without cell phones.
Critical
High level of digital dependence.
Detox, 24 hours urgent.
Use app blockers.
Look for manual activities.
