My Screen Time Audit

Tashi already walked you through this in the book. This page is your printable tracker. Print it, keep it next to your device, and log each time you pick something up. Or fill it in on screen — whatever works.

What You’ll Need

One normal day (don’t change your habits — just observe)
Something to write with — or these fields
Honesty (nobody’s judging, including you)

Every time you pick up a device, log the time and what you’re doing. At the end of the day, label each entry with one of four categories. Then look at the balance.

Name

Date

The Log

Start time	What I was doing	End time	Category

Category Key

C — Creating (making something: drawing, writing, building, recording)
L — Learning (researching, reading, educational content you chose)
Cn — Connecting (texting, video calling, messaging friends or family)
Cs — Consuming (watching, scrolling, passive entertainment)

End-of-Day Totals

Creating

Learning

Connecting

Consuming

What to notice — does anything surprise you? One category way bigger than you expected?

Tashi’s bonus twist: After you see the balance, swap just 30 minutes of your biggest category tomorrow for something from the smallest. See how the day feels different. That’s the whole game: not eliminating, just rebalancing.

“Most people discover one category is way bigger than they expected. That’s not a failure — it’s data. And data helps you make choices.”

My Screen Time Audit

What You’ll Need