For smartphone problems

Start here

1. Download the questions

2. Use the additional resources to help identify problems

3. Try the experiment to test if it is a problem 

 Once you have done that, then follow the steps to

4. Make a decision and take action

Questionnaire to assess yourself

Time-frame to use: If you have been observing your phone behaviour for a while, you can probably answer all the questions at once. Otherwise a week is a good time-frame to observe yourself in.

Download can be printed or filled in electronically in a PDF reader.


The questionnaire guides you through these 4 AREAS to assess a problem

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2 more resources to help identify problems

It's not always easy to see what the problem can be. Have a look at these for more help.

Unsure in which situation your phone use is problematic? Look at this list to see if one is relevant for you. PDF Download

Unable to identify problematic patterns? This video makes problematic user types visible. Can you see a user type in yourself? 

Wondering if you really have a problem? Try the 60 minute experiment

Look at your answers to the guided questions - Nr 2 - in which situations you use your phone most? Pick one of them and do not use your phone for 60 minutes.

Can you do that? Regularly? If you can, you probably don't have a problem.

You probably have a problem if you:

cannot do it, or it feels overwhelming

- can leave your phone for 60 minutes, but binge use it afterwards  

Assess like a pro

In answering the questions you gathered data on a problem (see it) and defined it (name it). It's good to observe first, to see the issues, before defining a problem. Only after that should you make a decision (decide it). That's how pros do it.

Why is it good to label a problem? Because a problem that is labelled is more manageable.
assessment overview 1


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You are empowered to decide

Look at the problems you identified above. Is there a problem you need to change? It comes down to a cost-benefit analysis.

  • Are you losing more than you are gaining with your phone use? 
  • Or maybe there is a situation you want to change, where you want to reduce the impact? For example "at home with the kids I want to be more present".

Remember, having more clarity on what your problem is means you can focus on changing that area, without needing to give up your phone.

Now you can make an informed decision. It's your choice.

Decide It : Additional resource

Doing a what if exercise  can help make a decision. Consider this.

Look at how much time you spend on your phone. What if you could cut down your phone use by half an hour per day? This would give you 3 ½ hours extra per week - maybe to exercise, to read, or whatever you want to do. What if you could do that? What would that be worth to you?

Or, what if you could focus better in the moment, to be less distracted by your phone? What would that be worth to you?

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Do it

If you made a decision to do something about a problem area - what strategy do you have to do it?

Will you do it yourself, or do it with help? Our customers normally seek our help because they have tried on their own and failed. 

If you want professional help in changing your smartphone behaviour, we built our online course precisely for this purpose. It is designed to guide you step-by-step to change your phone habits. And sustain these changes.

Online course



Normally $259.64

◦ 3-week guided online program

◦ With permanent access to all content

◦ Based on Cognitive Behavioural Therapy

◦ Developed by psychologists

  • Smartphone addiction

    “I soon noticed where my problem areas were and I found it very easy to follow the instructions and make a plan to get there. It felt very manageable to get from my plans to actually changing my behaviour. What I especially liked is that it never felt heavy or hard to do the course. Even while working a full time job (and finishing my PhD)”

  • Smartphone addiction

    “I think the course is clear and easy to follow. I love that it explains theory and method in an easy and clear way ”

  • Smartphone addiction

    “The exercises made it very easy to change my phone habits. I feel I have learned so much in a very short time ”

  • Smartphone addiction

    “When I use the tools from the course I experience much more closeness with my family, I'm better able to concentrate at work, and I sleep much better. ”

  • Smartphone addiction

    “I love how easy it is to translate my goals into concrete new behaviour around my phone”

Try this course risk free

We have a 30 day money back guarantee

We know that the course works, if you invest the time and apply the techniques. If you feel that the course hasn't helped you change your smartphone behaviour, we will refund your purchase.