Phone Addiction Self-Audit Worksheet

Score the loop, not yourself

Use 0 for rarely, 1 for sometimes, 2 for regularly disruptive, and 3 for automatic or hard to stop. The total is only a planning signal. It helps you choose the first rule instead of judging the whole person.

The self-audit

CheckpointQuestionScore

Automatic openingI pick up the phone before deciding what I need.0 / 1 / 2 / 3

Repeat sessionsI close an app and reopen it again soon after.0 / 1 / 2 / 3

Displaced taskPhone use pushes out sleep, study, work, chores, movement, or conversation.0 / 1 / 2 / 3

Trigger windowThe loop happens in a predictable place, mood, or time of day.0 / 1 / 2 / 3

Mood cueI open the phone when bored, stressed, tired, lonely, or avoiding a task.0 / 1 / 2 / 3

Stop difficultyI notice I should stop but keep going anyway.0 / 1 / 2 / 3

Recovery gapAfter a miss, I do not have a clear next step.0 / 1 / 2 / 3

Read the result

0 to 5: choose one light rule for the highest-risk app or time window.

6 to 12: build a weekly plan with one blocked window, one replacement task, and one recovery note.

13 to 21: reduce the number of decisions. Pick a narrow rule, put the phone somewhere visible but inconvenient, and consider trusted accountability.

Safety note: if phone use feels unmanageable or is tied to serious distress, sleep loss, school or work failure, or safety concerns, talk with a qualified professional.

Build the one-week rule

FieldWrite this downExample

App or surfaceThe feed, game, browser loop, shopping app, or message pattern.Short videos after dinner

TriggerThe cue that starts the session.Sitting on the bed after 10 PM

Protected thingWhat the phone loop keeps displacing.Sleep routine

Stop pointThe rule that ends the session before it expands.No short videos after 10 PM

ReplacementThe first physical action after the rule triggers.Plug phone in across the room

Recovery lineWhat to do after a miss.Close it, park it, restart the routine

Pick the first rule

Start with the checkpoint that scored highest. If automatic opening scored highest, remove the shortcut from the first screen and park the phone outside the trigger room. If stop difficulty scored highest, use a timer, block window, or mindful unlock. If the recovery gap scored highest, write the recovery line before adding another restriction.

Use BreakAway to run it

BreakAway can turn the self-audit into app blocks, daily limits, task prompts, mindful unlocks, friend accountability, and focused-day competitions. On Android, Scroll Guard can help with supported short-form feeds. On iPhone, blocking depends on Apple's Screen Time permissions and user setup.

Claim posture

This worksheet does not diagnose, treat, cure, or prevent phone addiction or any medical condition.
Research on problematic smartphone use discusses associations with sleep and mental-health outcomes, but definitions and study quality vary.
BreakAway focuses on practical behavior supports: blocking, task replacement, accountability, and recovery steps.

FAQ

Is this a phone addiction test?

No. It is a self-audit worksheet for planning screen-time rules. It does not diagnose addiction or any medical condition.

What if my score is high?

Use the result to reduce decisions and add support. Pick one high-risk window first. If the pattern is connected to serious distress, sleep loss, school or work failure, or safety concerns, consider talking with a qualified professional.

Should I delete every distracting app?

Not always. Many people need a narrower rule: block the feed during the worst window, keep useful tools available, and choose a replacement action before the loop starts.

Phone addiction self-audit worksheet