Screen Time
Self-Assessment

ADHD Executive Function Tools

Measure your daily digital device usage to see
where your hours actually go.

Where This Tool Helps

Most people significantly underestimate their screen time - not because they are being dishonest, but because digital use has no natural stopping point and no felt weight. You close the app, set the phone down, and the time disappears. This pattern is sharper for people with ADHD: the dopamine pull of notifications, the frictionless scroll, and the absence of external time cues all work against your ability to track or regulate duration.

The value of this assessment is not the number itself - it is what the number does to your assumptions. Most people who complete it discover their estimates were off by 30 to 60 percent. That gap is where the conversation starts.

The questions below are designed to surface what habitual use actually looks like, including the automatic phone-checking that happens without a deliberate choice.

How to Use This Assessment

  1. Answer based on typical behavior, not ideal behavior. If you usually spend 4 hours on your phone during weekdays, write that - not the hour you are aiming for. The baseline is only useful if it is accurate.
  2. Count leisure and personal use only. Work tasks, calls, navigation, and email for professional purposes are separate. This is about discretionary time - scrolling, watching, browsing.
  3. "I'm not sure" is valid. If you genuinely do not know, mark it. That uncertainty is itself a data point - and one worth noting before your next session.
  4. Answer the habit question honestly. Mindless checking is not a character flaw - it is a well-documented ADHD pattern. Acknowledge it without softening it.
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Daily Screen Time

Instructions: Check the column that best describes a typical day.

Question 1-2 Hours 3-4 Hours 5-6 Hours 7+ Hours I'm Not Sure
1. On an average weekday, how many hours do you spend using digital devices (smartphone, computer, tablet, etc.) for non-work purposes?
2. On an average weekend day, how many hours do you spend using digital devices for leisure?

Do you often find yourself mindlessly scrolling or checking your phone during downtime - waiting in line, during commercial breaks, between tasks?

Yes
No
Sometimes
Observations & Notes
2

Before Your Next Session

Two things to sit with:

Where in your day does the mindless checking happen most reliably? What tends to precede it - boredom, transition, discomfort?

If your actual weekly total were visible as a single number, what would it tell you that your current habits are not telling you?

3

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