The phone check-in

How are you and your phone getting on?

15 short questions. Answer for a normal recent week, not your best or worst one. There are no wrong answers.

Before you start

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Notice

Think about the past week. When you reached for your phone without planning to, could you usually say what had happened just before?

Usually, yes: boredom, waiting, a feeling, a buzzSometimesRarely. It just happens

Notice

When you drift away from what you opened your phone for, how soon do you usually notice?

Fairly quicklyAfter a whileOften only when I put it down, or not at all

Notice

After a long stretch on your phone, do you notice how it's left you feeling?

UsuallySometimesRarely. I just move on

Choose

Before you pick up your phone, do you know what you're picking it up for?

Most timesSometimesRarely

Choose

When you open a feed (short videos, Reels, TikTok, YouTube Shorts, social media), do you decide beforehand roughly when you will stop?

Most timesSometimesRarely. I stop when something interrupts me

Choose

Have you chosen which apps are allowed to interrupt you with notifications, or are most still on their default settings?

I've chosen deliberatelyI've turned a few offMostly the defaults

Choose

Are there times or places in your day that are phone-free because you chose it, such as meals, the first part of the morning, or bedtime?

Yes, most daysOccasionallyNot really

Belong

Does at least one person in your life know how you would like to use your phone differently?

Yes, and we talk about itI've mentioned it once or twiceNo one, really

Belong

Do the people you spend the most time with share any phone habits you like, such as phones away at dinner?

Yes, we have a fewOne or two, looselyNot really

Belong

Could you describe, in a sentence, the kind of phone user you'd like to be?

Yes, clearlyRoughlyNot yet

About you

Which best describes you right now?

I'm mainly thinking about my own phone useI'm a parent, thinking about my own use and my child'sI'm a parent, mainly thinking about my child's or teen's useI work with young people (teaching, youth work, counselling)Something else

About you

What would you most like to be different a month from now?

Less time lost to scrolling I didn't chooseBetter evenings and sleepBeing more present with the people around meBetter focus for work or studyHelping a young person in my lifeSomething else

About you

What has got in the way so far?

Honestly, I haven't really tried yetI've tried limits or apps, but I end up switching them offI make a plan when I'm calm, then forget it in the momentWork or family need me to be reachableEveryone around me is on their phone tooSomething else

About you

What kind of help would actually be useful right now?

Something small to try on my ownA short, structured programme, like a one-week resetDoing it alongside a small groupA conversation with someone who's thought about thisJust reading and thinking for nowNot sure yet

About you

Anything about your situation, timing or priorities that would make your result more useful?

Optional. A sentence is plenty.

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Your phone check-in result

Your next two steps