Do I Need Digital & Workplace Boundaries?

1. I check my phone within 5 minutes of waking up.

2. I feel anxious or restless when I'm away from my phone.

3. I scroll social media late at night even when I'm tired.

4. Notifications interrupt my focus several times an hour.

5. I feel pressure to reply to messages instantly.

6. Certain accounts or group chats leave me drained, angry, or comparing myself.

7. I lose time online and end up feeling worse, not better.

1. I check work email or Slack outside my working hours.

2. I say yes to extra tasks even when I'm already at capacity.

3. I struggle to take a real lunch break or step away from my desk.

4. My boss or colleagues expect quick replies in the evenings or weekends.

5. I feel resentful about my workload but rarely say anything.

6. I have trouble 'switching off' from work at the end of the day.

7. I rarely push back on unrealistic deadlines or last-minute requests.