Screen Time Self-Test

Evaluate your digital habits and discover your screen time balance

1. I know how many hours I spend on screens each day.

Often
Sometimes
Rarely

2. I notice when I use screens just out of boredom or peer pressure.

Often
Sometimes
Rarely

3. I track or monitor my screen usage with an app or journal.

Often
Sometimes
Rarely

4. We eat meals (dinner) together as a family without anyone using a screen and sharing what happened during the day or general talk.

Often
Sometimes
Rarely

5. I sleep at least 7–8 hours even if I use screens in the evening.

Often
Sometimes
Rarely

6. I exercise or play outdoors daily regardless of screen use.

Often
Sometimes
Rarely

7. I like to meet with friends and talk/play with friends.

Often
Sometimes
Rarely

8. I enjoy going to family functions/events and getting to know my relatives/extended family.

Often
Sometimes
Rarely

9. I prefer non-screen activities like playing outdoors, reading, painting/drawing, treks etc.

Often
Sometimes
Rarely

10. I use screen only for education purposes or to learn/pursue hobbies online (Music/Yoga/Meditation).

Often
Sometimes
Rarely

11. I complete schoolwork/homework or responsibilities before screen time.

Often
Sometimes
Rarely

12. I turn off devices 30–60 minutes before bedtime.

Often
Sometimes
Rarely

13. I follow limits that my parents or I have set for screen use.

Often
Sometimes
Rarely

14. I spend more time on offline hobbies than on screens.

Often
Sometimes
Rarely

15. I can stop using screens even if I am enjoying a game/video.

Often
Sometimes
Rarely