How much of your screen time did you actually choose?
You meant to check one thing. You looked up about an hour and a half later. TimeByChoice looks at why that happens — and what research says about using your phone more intentionally.
Take the 2-minute CheckFree, no login. Your answers to individual questions stay in your browser.
The Check
15 questions across five research-grounded dimensions. At the end you'll see how strongly each pattern showed up in your answers.
- Automatic CheckingReaching for your phone without a clear reason.
- Time DriftHow easily you lose track of time inside an app.
- Escape & AvoidanceUsing the phone to get away from something uncomfortable.
- Interrupted IntentionsPlans that get pushed aside — sleep, work, hobbies, time with others.
- Social ComparisonHow much other people's posts change how you feel about your own life.
What you get at the end
An example profile. You'll see what stands out and what might be worth trying.
How we use research
Research before claims
We look for the evidence first, and say plainly when it's thin, mixed, or missing.
Correlation isn't causation
When a study shows a link rather than a cause, we say which one it is.
No dopamine-detox mythology
Popular neuroscience claims get checked against the actual literature, not repeated.
No diagnosis
This is education and reflection. It isn't therapy, and it isn't medical advice.
The 7-Day Intention Experiment
A research-informed seven-day experiment to notice when your time slips — without deleting any apps. Enter your email and it's yours immediately.
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Social media isn't the enemy, and we're not going to tell you to delete anything.
It's not only how much time you spend.
It's how much of it you didn't choose.