I feel that smartphones have both positive and negative impacts on my life.

My phone makes everyday tasks more convenient (e.g., banking, shopping, transportation).

My phone helps me navigate and find information quickly when I need it.

I use my phone to procrastinate on important tasks.

I use my phone to solve problems quickly and easily in my day-to-day life.

My phone provides me with entertainment that helps me relax or unwind.

I use my phone to maintain and strengthen personal relationships.

I spend more time on social media than I’d like.

My phone helps me stay updated on important topics I care about.

I use my phone while eating meals or during other daily routines.

My phone gives me access to tools and information that improve my decision-making.

I use my phone to discover new hobbies, interests, and ideas.

I feel like my phone has negatively effected my attention span.

Sometimes I am on my phone for long periods of time and don’t remember how or why I picked it up.

I tend to lose track of time when I’m on my phone.

I feel the need to check my phone right away if it vibrates or makes a sound.

I use my phone to access educational resources that help me learn new things.

I stay on my phone instead of going to sleep when I intend to.

I consciously try to limit my screen time but find it difficult.

I feel more informed and engaged with the world through my phone.

I struggle to stop using my phone once I start.

My phone makes it easier to manage my work and personal tasks efficiently.

I feel guilty after spending too much time on my phone.

I use my phone for guided relaxation or mindfulness exercises.

I get distracted by my phone when I’m with friends or family.

My mood is affected by the things I see on social media.

I use my phone to organize my day and accomplish more.

I feel like I’m missing something important at work if I don’t check my phone.

I feel overwhelmed by the amount of unread emails/messages I have.

I feel pressure from friends, family, or colleagues to be available on my phone at all times.

I use apps or features that monitor or limit my phone usage but struggle to adhere to them.

I feel anxious when I don’t have my phone with me.

I experience physical discomfort (e.g., neck pain, eye strain) after using my phone for long periods.

The worst thing about my phone is social media

My phone helps me maintain a balanced lifestyle by providing access to wellness tools (e.g., meditation apps, fitness trackers).