Screen Time & Social Media Assessment
A detailed private Backing U self-assessment designed to help you reflect on social-media and screen habits involving comparison, validation-seeking, compulsive checking, lost time and emotional impact. It looks across losing more time to scrolling than I intended, checking likes, messages or updates for reassurance or validation, comparing my appearance, lifestyle or success with people online, feeling worse, more anxious or more irritable after social media use and screen use replacing sleep, movement, face-to-face contact or responsibilities. The assessment contains 20 questions and is intended to give you a structured wellbeing snapshot, highlight the areas having the greatest effect, and provide practical recommendations for what to do next. It is not designed to diagnose a condition or replace an individual professional assessment.
The Screen Time & Social Media Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.
I have noticed losing more time to scrolling than I intended.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Losing more time to scrolling than I intended has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Losing more time to scrolling than I intended has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of losing more time to scrolling than I intended.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed checking likes, messages or updates for reassurance or validation.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Checking likes, messages or updates for reassurance or validation has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Checking likes, messages or updates for reassurance or validation has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of checking likes, messages or updates for reassurance or validation.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed comparing my appearance, lifestyle or success with people online.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Comparing my appearance, lifestyle or success with people online has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Comparing my appearance, lifestyle or success with people online has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of comparing my appearance, lifestyle or success with people online.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed feeling worse, more anxious or more irritable after social media use.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Feeling worse, more anxious or more irritable after social media use has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Feeling worse, more anxious or more irritable after social media use has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of feeling worse, more anxious or more irritable after social media use.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed screen use replacing sleep, movement, face-to-face contact or responsibilities.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Screen use replacing sleep, movement, face-to-face contact or responsibilities has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Screen use replacing sleep, movement, face-to-face contact or responsibilities has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of screen use replacing sleep, movement, face-to-face contact or responsibilities.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Keep or share a copy of your result
You can email a copy of this result to yourself. You can separately choose whether Backing U may receive an anonymous copy of your responses and result for quality improvement and research.
The Screen Time & Social Media Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.