1. I feel compelled to check my phone or messages even when nothing specific is happening.
2. I refresh feeds, inboxes, or apps out of habit rather than intention.
3. I notice a sense of excitement or restlessness when I’m between tasks and reach for stimulation.
4. I multitask frequently, even on simple activities (eating, walking, watching TV).
5. I sometimes find silence or stillness uncomfortable.
6. With the amount of distraction around me, I struggle to focus on or prioritize what truly matters.
7. I find it difficult to finish tasks on time or at my usual level of quality.
8. I often check notifications or switch between apps mid-task.
9. I notice my attention span is shorter than it used to be.
10. I feel mentally “cluttered,” as if too much information is competing for my focus.
11. The constant flow of updates and choices makes it harder to make clear decisions.
12. I jump between conversations or projects without fully completing one.
13. I find it hard to remember what I was doing a few minutes ago.
14. I feel “split” between my online and offline worlds.
15. I experience less curiosity or depth of thought than before.
16. I feel pressure to be reachable or responsive at all times.
17. When I have free time, I feel uneasy or guilty if I’m not being productive.
18. I experience restlessness or anxiety when disconnected.
19. Exposure to online conflict or misinformation affects my peace of mind.
20. I notice physical tension or tightness after long digital engagement.
21. I feel mentally or emotionally drained by constant connectivity.
22. I struggle to “switch off” even when I intend to rest.
23. My sleep or relaxation is affected by screens or late-night use.
24. I feel a kind of numb fatigue from information overload.
25. I find it hard to feel truly restored, even during downtime.
26. I sometimes feel detached or disconnected from real life after long screen time.
27. I scroll or watch content not out of interest, but to avoid feeling something.
28. I notice emotional flatness—things that used to move me now feel distant.
29. I isolate or withdraw socially because I feel overstimulated or tired.
30. I feel like I’m “going through the motions” more than really living.
31. I have consciously changed or limited my social media use in recent years.
32. I intentionally schedule digital-free time to recharge.
33. I feel clearer, calmer, or more creative when I disconnect.
34. I feel capable of using technology in a way that supports—not depletes—me.
