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SafeScroll 🧑 Adults · Parents & Carers Self-Assessment

Adult Screen Habit
Self-Assessment

12 honest questions to help you evaluate your own relationship with technology — with a scoring guide and three practical starter swaps based on your result.

Ofcom 2023 RSPH Screen Time NHS Digital Wellbeing
Why this matters: Research consistently shows that adults' device habits are the strongest single predictor of children's screen habits in the same household. This assessment is not about guilt — it is about awareness. Answer honestly. There is no pass or fail.

The 12 questions — circle your score for each (1 = never, 2 = rarely, 3 = sometimes, 4 = often, 5 = almost always)

Question
1
Never
2
Rarely
3
Some­times
4
Often
5
Always
A — Usage patterns
Q1I check my phone within 10 minutes of waking up
1
2
3
4
5
Q2I use my phone at mealtimes — even for a quick check
1
2
3
4
5
Q3I scroll social media or watch TV in the hour before bed
1
2
3
4
5
Q4My phone is the last thing I look at before sleep and / or the first after waking
1
2
3
4
5
B — Emotional relationship with devices
Q5I feel anxious or uncomfortable when I can't check my phone for an extended period
1
2
3
4
5
Q6I reach for my phone out of habit rather than intention — with no specific reason
1
2
3
4
5
Q7I use screens as my primary way of switching off or relieving stress
1
2
3
4
5
C — Modelling for children
Q8I am on my phone while talking to my children or when they are trying to get my attention
1
2
3
4
5
Q9I apply different screen rules to myself than I do to my children (e.g. phones at dinner, bedroom screens)
1
2
3
4
5
Q10My children have commented on or noticed my phone use — even indirectly
1
2
3
4
5
D — Intention & control
Q11I intend to use my phone for a quick check and end up spending 20+ minutes on it
1
2
3
4
5
Q12I have tried to cut back on my screen time before but found it harder than expected
1
2
3
4
5
My total score
out of 60
Add up your circled numbers from all 12 questions. The maximum score is 60. Find your band in the scoring guide below — then read the three starter swaps written specifically for your result.

What your score means

This is not a clinical assessment — it is a reflection tool. Every band has actionable next steps. The only purpose of your score is to help you choose the right starting point.

12–22
Strong digital habits
You have a mostly intentional relationship with your devices. Your focus should be on maintaining what's working and refining 1–2 specific patterns that scored higher.
23–36
Moderate — some habits to address
You have awareness but some habitual use patterns have crept in. Two or three targeted swaps will make a noticeable difference relatively quickly.
37–48
Significant patterns — time to act
Your device habits are having a measurable impact on your daily life and likely on how your children see you using technology. Start with one swap and build from there.
49–60
High dependence — prioritise this
Your relationship with technology is significantly affecting your wellbeing and family life. Consider speaking to your GP or a digital wellbeing practitioner alongside using these resources.

Three starter swaps — matched to your score band

12–22
Maintenance swaps — refine what's already working
Instead of
Occasional phone at the dinner table
→
Try
A designated "phone shelf" out of sight at every meal — make it a household rule, not a personal choice
Instead of
Checking the news or social media first thing in the morning
→
Try
20-minute phone-free window after waking — use the time for coffee, stretching, or talking to your family
Instead of
Phone on the bedside table as an alarm
→
Try
A separate alarm clock — keep the phone charging in another room overnight
23–36
Targeted swaps — break the habitual patterns
Instead of
Picking up your phone when you feel bored or restless
→
Try
A 5-minute rule: wait 5 minutes before picking it up. In that time, decide what you're actually going to do on it — or don't pick it up at all
Instead of
Scrolling in the hour before bed as a way to unwind
→
Try
A single non-screen wind-down activity: reading, a short walk, a podcast with the screen off, or a bath
Instead of
Using your phone while children are nearby or trying to talk to you
→
Try
Phone face-down in a different room for the first 30 minutes after children get home from school — full presence for that window
37+
Foundation swaps — start with structure, not willpower
Instead of
Trying to use your phone less through willpower alone
→
Try
Set Screen Time limits on your own device (iPhone: Settings → Screen Time; Android: Digital Wellbeing). Treat them as a commitment, not a suggestion
Instead of
All social media apps on your home screen
→
Try
Delete the apps from your phone for 7 days. Access via browser only if needed — the friction alone reduces habitual use by up to 40%
Instead of
Notifications on for every app
→
Try
Turn off all notifications except calls and essential messaging. Check apps intentionally at set times — not when they summon you

Want the complete adult digital wellness guide?

Our Adult Digital Wellness Guide goes beyond this self-assessment — with a 4-week reset plan, tools for modelling healthy habits for your children, and strategies grounded in behavioural psychology.

Browse the guides →

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Sources: Ofcom Adults' Media Use and Attitudes 2023 · Royal Society for Public Health · NHS Digital Wellbeing · BPS Behavioural Science Guidance