WHEN “JUST FIVE MINUTES” KEEPS BECOMING AN HOUR

Is it still a choice—

or has it become a reflex?

Answer 12 questions about the digital habit you keep returning to.
See whether autopilot, escape or reactivity is taking more of your
time, focus or control than you want.


Find my pattern

Free · About 4 minutes · No judgment

NO LABEL REQUIRED

You don’t need to call it an addiction to understand it.

Start with the habit itself—and get curious about what happens
just before, during and after you reach for it.

YOUR RESULT PUTS THE LOOP INTO WORDS

What keeps pulling you back?

01

AUTOPILOT

Your hand moves before the decision arrives.

Habit cues · reflexive checking · endless loops

02

ESCAPE

The screen becomes the fastest way out of a feeling.

Boredom · stress · discomfort · avoidance

03

REACTIVITY

Every ping or urge feels like it needs an answer now.

Cravings · triggers · loss of control

WHATEVER KEEPS CALLING YOU BACK

Choose the habit. Leave the shame.

The same 12 questions can help you look at the digital behavior
that matters to you.

  • 01Social media
  • 02Gaming
  • 03Adult content
  • 04Streaming
  • 05Gambling
  • 06Shopping
  • 07News
  • 08Work messages
  • 09Dating apps
  • 10Endless feeds

SMALL MOMENTS ADD UP

The habit doesn’t have to look dramatic to cost you.

A clearer pattern can help you catch the moment when a tiny check
begins taking more than you meant to give.


Find my pattern

Illustrative example based on 24 five-minute checks.

BEFORE YOU START

No scare tactics. Just a clearer view.

How long does the test take?

About four minutes for most people. It contains 12 questions.

What kinds of habits can I look at?

Any recurring digital habit you want to understand, including social media, gaming, streaming, adult content, gambling, shopping, news, email, dating apps and messaging.

Is this a medical diagnosis?

No. It is a self-test designed to help you reflect on a digital habit and its impact. It does not diagnose a medical or psychological condition.

Do I need to quit technology completely?

No. The goal is to understand whether a habit is taking more time, attention or control than you want it to.

YOU DON’T HAVE TO QUIT TECHNOLOGY

Start by seeing the pattern clearly.


Find my pattern


Free · 12 questions · About 4 minutes · Not a medical diagnosis