Stage 2 · Lesson 3 of 7
Measure your real use
Most people guess their phone use badly, usually too low. Both Android (Digital Wellbeing) and iPhone (Screen Time) show how long you spend in each app, how many times you pick up your phone and which apps send the most notifications. Look at a full week, not one day.
Write down three numbers: total daily time, number of pickups, and your top three apps. Then ask a harder question: which of those minutes did you choose, and which just happened? Time with family on video calls or learning from a course is different from scrolling you did not mean to start.
Common trapfeeling guilty about the total and giving up, instead of using the numbers to find the one or two habits worth changing.
A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it
Resources for this stage
Practise
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Also worth your time
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).