Digital detoxHow much of the day does your phone decide?
Ten statements, two minutes, and a number you can do something with.
Question 1 of 10
I unlock my phone without having decided to.
A free ten-statement self-assessment with a score out of 100 and concrete next steps. It measures how much of your phone use happens without a decision behind it, not how many hours you spend.
- You enter: Ten statements, about two minutes.
- You get: A score out of 100 and next steps.
- Cost: Free, no sign-up, no data collected.
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A high score is a setup problem, not a character flaw.
Offimo blocks the apps that scored highest and asks you to wait before they open. The decision comes back to you.
"Phone addiction" is a loose phrase for something specific: the share of your phone use that happens without a decision behind it. That is what these ten statements measure: not how many hours you spend, but how many of them you chose.
The score is your own self-report, summed. It is useful for the same reason a bathroom scale is useful: not because the number is profound, but because it is hard to argue with something you produced yourself.
Why hours are the wrong measure
Three deliberate hours of video calls with people you love is not the same as three hours of scrolling you cannot account for, and any measure that treats them identically will tell you to feel bad about the wrong thing.
The questions above deliberately ignore duration. They ask about intention, about the gap between opening an app and remembering why, because that gap is the part that is actually costing you something.
What a high score does and does not mean
A high score does not mean you are weak, and it does not mean you have a disorder. It means the arrangement you are in (an unlimited feed, one tap away, refreshed constantly) is producing the outcome it was designed to produce.
What it does mean is that resolutions are not going to be enough. Anything that depends on you winning fifty small confrontations a day will fail on volume, and the wrong lesson you take from that failure is that the problem is you.
Frequently asked questions
Is this a real diagnostic test?
No. It is a structured self-assessment designed to make a pattern visible. Nothing here is validated for clinical use, and no score should be read as a diagnosis.
Are my answers stored?
No. Everything happens in your browser, nothing is transmitted, and reloading the page clears it entirely.
My score is high. What now?
Pick one app and one window of the day, and change the structure rather than the intention: a pause before the app opens does more than a promise to yourself, because it is still working when you are tired.
Should I take it again later?
Yes, and ideally after a difficult week rather than a calm one. The score you get when everything is going well is the least informative version of it.
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See also
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