Digital Baseline Worksheet (free)

A Digital Baseline is a monthly snapshot of how your attention is actually spent — not how you wish it were spent. Pull yesterday’s Screen Time or Digital Wellbeing numbers, name the app that steals the most hours, and map five triggers to the real need underneath.

Use it before you change anything. Honest numbers beat motivational slogans. Return in thirty days; the same form becomes your progress monument.

Every scroll is an attempt to solve a feeling you haven’t named yet.

How to use this tool

Open Screen Time (iOS) or Digital Wellbeing (Android) for the last 7 days.
Enter weekly hours, average pickups, and your #1 time-vampire app.
Fill five Trigger → Emotion → Action → Real Need rows.
Save on this device (or print / email the PDF after joining the list).

New to the book? Follow the full reading guide →

Total weekly screen time (hours) Average daily pickups My #1 time vampire app The feeling I felt most this week

Trigger map

Trigger → Emotion → Action → Real Need (top five this week)

Trigger 1 Emotion / Action / Real need 1 Trigger 2 Emotion / Action / Real need 2 Trigger 3 Emotion / Action / Real need 3 Trigger 4 Emotion / Action / Real need 4 Trigger 5 Emotion / Action / Real need 5

Questions people ask

What is a Digital Baseline?

A Digital Baseline is a simple monthly audit of screen time, phone pickups, your top distraction app, and the emotional triggers that send you scrolling. It is the starting measurement from Scroll Less, Live More by Avery Parker.

How often should I update my Digital Baseline?

Capture it once now, then again at 30, 60, and 365 days. The power is comparison — same fields, new numbers.

Do I need an account to use this tool?

No. Progress saves in your browser on this device. You can also get a printable PDF by joining the free Live More list.