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Free Assessment

Map your phone habits in five questions.

This short 2026 check-in highlights where attention leaks most often: mornings, focus blocks, social checking, evenings, and sleep boundaries.

1. How often do you unlock your phone within 10 minutes of waking?
2. During focused work or study, how do notifications behave?
3. How intentional are your social and news checks?
4. What does your evening phone pattern look like?
5. Where does your phone sleep?

How to use your result

Your score is a conversation starter, not a verdict. Lower totals usually mean stronger boundaries already exist. Higher totals point to high-friction zones where one or two anchors can create quick relief. After you see your profile, open Today's Guide and practice a single protected hour.

Return to this assessment in a few weeks during 2026 to notice whether mornings, focus blocks, or evenings improved first. Progress rarely moves evenly, and that is expected.