Start here
The free tool below runs entirely in this browser — no account, nothing stored or transmitted. Redact anything you would not want kept before you type it.
Open the companion tool →Why questions work better than scores
Scores invite arguments with the number. Questions invite answers. If you write down what you wanted from the app, what it actually gives you, and what it might be replacing, you end up with information about your own life rather than a verdict about your habits.
This is deliberately not a streak, a badge, or a daily check-in. Anything designed to bring you back tomorrow would be the same engagement pattern this category exists to make visible, so the prompts are built to be used occasionally and then put down.
The protocol
- Pick a calm moment, not a hard one. Prompts answered in a bad week read like a verdict; the same prompts answered on an ordinary day read like information.
- Write the date at the top. You will want to compare in a month, and memory is unreliable about how things changed.
- Answer in your own words, including the answers that make the app look good. Honest material is more useful than a tidy conclusion.
- Keep the pages somewhere private and unshared, so nothing you write is shaped by an audience.
- Review in about a month. If nothing needs to change, that is a real result.
What the tool does
Build a set of reflection prompts about your AI use and print or copy them, along with your own written answers. It scores nothing, tracks nothing, and stores nothing beyond this page.
Limit first: This is a reflection aid, not a diagnosis and not therapy. It cannot tell you whether your AI use is healthy, and it does not replace a conversation with a person.
Open the companion tool →One human next step
If the answers point to something you would like to talk through with a person, say it out loud to one trusted friend or a counselor. This category is about widening your options, not narrowing them.
Research log and safety checks
AI-assist path: not applicable — the prompts have to be answered in the reader's own words to be worth anything; a generated reflection would be the app's voice, which is the opposite of the point. §6.10: not a frontier-pace topic.
§0.5 protection result: category is chatbot-dependency-check; crisis-adjacent: no; fear/urgency/scarcity toolkit used: no. The protective function is free and the paid feature is convenience only.