Green Zone—Keep It Up
Why these tips: Your score shows healthy digital habits with no signs of strain. The goal is to preserve this balance as life and technology evolve.
• Well done! Your habits are balanced.
• Continue with a mindful approach to your digital use.
• Practice periodic “self-checks” of digital time spent and responses to online content.
• Continue to invest in off-line relationships and activities.
Disclaimer: Course assessments and recommendations are for educational purposes only, not clinical diagnosis. Anyone who feels they need further assistance should seek professional help.
Yellow Zone-Reset and Refine
Why these tips: Your score indicates early signs of imbalance. Simple daily adjustments can prevent problems from developing.
• Designate one or two “screen-free” blocks of time into your daily routine.
• Make it a point to schedule time for off-line hobbies and relationships regularly.
• Begin to take note of how you feel when scrolling, and how you react to online content.
• Keep track of the time spent in digital activities every day.
Disclaimer: Course assessments and recommendations are for educational purposes only, not clinical diagnosis. Anyone who feels they need further assistance should seek professional help.
Orange Zone-Structured Action Plan
Why these tips: Your score suggests that screen use is interfering with behavior, focus, or mood. A structured plan plus accountability can restore balance.
• Designate two screen-free times daily, at least an hour each, preferably two.
• Set time limits on your use.
• End every evening with a non-screen activity.
• Turn off urgent notifications.
• Keep a digital journal daily of your time spent online, what you did, and how you felt before, during and after.
Disclaimer: Course assessments and recommendations are for educational purposes only, not clinical diagnosis. Anyone who feels they need further assistance should seek professional help.
Red Zone-Significant Intervention
Why these tips: Your score points to severe imbalance or possible digital addiction. Immediate reductions plus professional guidance can safeguard health.
• Implement the full Orange-Zone plan.
• Consider speaking with a professional counselor about your digital habits and how your online activities affect you.
• Cut your daily digital use time in half, and journal your feelings around this effort every day. Journal about cravings, triggers, and feelings as you reduce use.
• Spend time daily with people offline and non-digital hobbies.
Disclaimer: Course assessments and recommendations are for educational purposes only, not clinical diagnosis. Anyone who feels they need further assistance should seek professional help.