Screen Sense

Do you feel preoccupied with the Internet (think about previous online activity or anticipate next online session)?

Yes

No

Do you feel the need to use the Internet with increasing amounts of time in order to achieve satisfaction?

Yes

No

Have you repeatedly made unsuccessful efforts to control, cut back, or stop Internet use?

Yes

No

Do you feel restless, moody, depressed, or irritable when attempting to cut down or stop Internet use?

Yes

No

Do you stay online longer than originally intended?

Yes

No

Have you jeopardised or risked the loss of significant relationship, job, educational or career opportunity because of the Internet?

Yes

No

Have you lied to family members, therapist, or others to conceal the extent of involvement with the Internet?

Yes

No

Do you use the Internet as a way of escaping from problems or of relieving a dysphoric mood (e.g., feelings of helplessness, guilt, anxiety, depression)?

Yes

No

Scoring

How to Score the quiz

Answering yes to five of the above questions means you may be using the internet excessively.

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Should you find the results of this quiz in any way distressing, please seek support via New Zealand telehealth services.‍

Should you wish to share the results of the anonymous quiz with us, please click the button below.

Other signs include:

• Failed attempts to control behavior
• Neglecting friends and family
• Neglecting sleep to stay online
• Being dishonest with others
• Feeling guilty, ashamed, anxious, or depressed as a result of online behavior
• Weight gain or loss, backaches, headaches, carpal tunnel syndrome
• Withdrawing from other pleasurable activities
  

Actionable next steps if yes to five or more questions:

• Track your online time and identify triggers for excessive use.
• Set daily or weekly limits on non-essential internet use.
• Replace some online time with offline activities that improve well-being (exercise, hobbies, social interactions).
• Seek support from a health coach, psychologist or digital wellness program.