Track your scroll: the 3-Day Screen-Time Check
There's no published national figure for how much time Maldivian teens spend on their phones. So let's measure the one that matters most: yours.
This takes about one minute a day for three days. Don't change anything yet. Just notice.
Step 1 · Find your screen-time report
iPhone: Settings › Screen Time › See All App & Website Activity
Android: Settings › Digital Wellbeing & parental controls (the name varies a little between phones)
Step 2 · Write it down for three days
Each evening, note your total for the day and your top 3 apps. Use the spaces below, a notebook or the page in your book.
Day 1
Total screen time: ____ h ____ min
Top 3 apps: 1. ________ 2. ________ 3. ________
How did I feel after using them? ________
Day 2
Total screen time: ____ h ____ min
Top 3 apps: 1. ________ 2. ________ 3. ________
How did I feel after using them? ________
Day 3
Total screen time: ____ h ____ min
Top 3 apps: 1. ________ 2. ________ 3. ________
How did I feel after using them? ________
Step 3 · Circle your first target
Look back over the three days. Circle the app that leaves you feeling worst. That's your first target. You don't need to delete it. Just know it's where your attention leaks most.
Quick win (30 seconds): turn off notifications for one app you don't need to hear from. Right now.
What next?
Keep tracking: week 1 of the book's 90-Day Starter Plan is "Track your screen time daily" (p. 95 in print).
Take the Attention Hijack Audit at the end of Section 3 (p. 47 in print) to see where your attention leaks.
Share your Day 1 number with a friend, and check again together in 90 days.
This check is a reflection exercise, not a medical or psychological test. Your numbers stay with you. We don't collect them.
Print tip: use your browser's Print option to print this page and fill in the spaces by hand.