Screen Time Awareness Quiz — Technology Use & Digital Wellbeing
Measures how much time you spend on devices and how it impacts your daily life.
Take the Screen Time Awareness Quiz to measure how much time you spend on devices and how screen use affects your daily life. This quick, evidence-informed test is designed for anyone interested in improving their digital wellbeing, reducing distracted habits, and understanding the personal impact of mobile phone, tablet, and computer use. By answering practical questions about routine behaviors and device habits, you will receive a clear, actionable score that highlights areas to improve.
This Technology Use quiz combines lifestyle and habit questions to give a holistic picture of your screen time patterns. Whether you want to cut down on evening scrolling, reduce interruptions during work, or protect sleep quality, the Screen Time Awareness Quiz helps you identify priorities and suggests steps to regain balance. Results include personalized recommendations and encouragement to retake the test after trying changes to track your progress.
On average, how many hours per day do you spend on screens for non-work activities (social media, streaming, gaming)?
Estimate weekday and weekend averages — exclude work or school-related screen time.
How often do you check your phone within the first 15 minutes of waking up?
Includes social media, messages, email, or news checks.
How often do you use devices (phone/tablet/computer/TV) within one hour before bed?
Evening screen use can affect sleep quality and circadian rhythm.
How frequently do you use devices during meals or when spending time with friends/family?
Device distractions during social interactions can affect relationships and presence.
Do you feel anxious, restless, or worried when you can't access your primary device?
This question assesses dependency and emotional response to separation from devices.
How often do you multitask with screens while working or studying (switching between apps, checking social media)?
Frequent multitasking reduces focus and productivity.
How often do you use a phone or other device while driving, biking, or walking in busy areas?
Using devices while in motion can be dangerous for you and others.
Do you use built-in screen time controls or app timers to limit usage?
Tools like app timers, downtime, and focus modes help manage device habits.
How often do you take device-free breaks during the day (short walks, stretching, offline hobbies)?
Regular breaks reduce eye strain and cognitive fatigue.
In the past month, how much has screen use negatively affected your sleep, relationships, or productivity?
Consider any tangible negative consequences you've noticed recently.
Frequently asked questions
The quiz takes about 3–5 minutes to complete. It contains 10 concise multiple-choice questions focused on common technology use patterns and their effects on daily life.
Your score is the sum of your selected option values and reflects the frequency and impact of your screen use. Lower scores indicate balanced device habits, while higher scores suggest increased screen time and greater negative effects on sleep, focus, or relationships. Detailed interpretation and recommendations are provided after you finish.
No. The Screen Time Awareness Quiz is a self-assessment tool intended to raise awareness about device habits and digital wellbeing. It is not a clinical diagnosis. If your screen use causes severe anxiety, sleep problems, or daily dysfunction, consider consulting a healthcare professional.
Start with small, sustainable changes: enable app timers and do-not-disturb modes, schedule device-free periods (especially before bed), batch notifications, and replace screen time with offline activities like walks, reading, or social time. Track progress and retake the quiz in 2–4 weeks to measure improvement.
Yes. Retake the Screen Time Awareness Quiz after implementing changes—typically 2–4 weeks later—to monitor progress and refine your strategies. Repeating the quiz helps you stay accountable and adjust realistic goals.
Self-reported estimates can be useful for identifying patterns but may be imprecise. For more accuracy, use built-in device screen time reports or third-party tracking apps to compare objective data with your self-assessment.
Anyone curious about their device habits and digital wellbeing can benefit. It's useful for students, parents, professionals, and caregivers who want to understand and reduce disruptive screen behaviors and improve sleep, focus, and relationships.
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