A structured worksheet for tracking your daily technology usage patterns. Identify your triggers, peak usage times, and emotional correlations.
Track your screen usage for 3–7 days before making any changes. The goal isn't judgment — it's honest awareness. You can't change what you can't see.
Track hourly usage by tapping time blocks to mark intensity
Identify trigger patterns that drive unconscious phone pickups
Note physical symptoms and emotional states throughout each day
After 3+ days, complete the summary section to spot patterns
After tracking for 3–7 days, fill in your patterns below. This becomes your baseline.
Avg. Daily Screen Time
Avg. Daily Pickups
Peak Usage Hour
Primary Trigger