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Dopamine Dependency Score
Answer honestly. No shame — only data. Come back in thirty days and watch the score plummet.
I check my phone within 5 minutes of waking
(2 pts)
I feel anxious if I leave the house without it
(2 pts)
I’ve refreshed a feed while talking to another human
(2 pts)
I often lose 30+ minutes “just scrolling”
(2 pts)
I feel behind if I haven’t checked the news today
(1 pt)
I’ve said “I’ll just check one thing” and lied to myself
(1 pt)
Score me
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