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For anyone who uses social media · about 5 minutes

Social Media Mental Health Check-In

A quick self-assessment to help you understand how your screen time is affecting your mood and energy.

Social media is built to keep you scrolling, but it shouldn't cost you your peace of mind. Take a few minutes to read through these questions. There are no right or wrong answers—just honest reflections about your digital habits.

How it works

12 questions about the past month, in four areas. Pick the answer closest to your experience, then press Calculate my results for a score out of 48 with feedback for each area. It's a prompt for reflection, not a diagnosis.

Private by design: nothing you answer is saved or sent anywhere. Close the page and it's gone.

Emotional Impact

How social media affects your feelings and mood

1After using social media, I typically feel:

Take a moment to notice: how do different platforms affect your mood differently?

2I find myself getting upset, angry, or defensive about things I see on social media:

What specific types of content tend to trigger negative emotions for you?

3If I'm feeling down or anxious, scrolling through social media usually:

What do you notice about how your current mood affects your social media experience?

Time Usage

How social media influences your time and attention

4I find myself spending more time on social media than I initially intended to:

What features of social media apps make it hard to stop scrolling?

5Using social media has interfered with my responsibilities (work, school, chores, family obligations):

What specific activities or responsibilities have been affected by your social media use?

6I have trouble focusing on tasks because I feel the urge to check social media:

What triggers the urge to check your phone or social media accounts?

Social Comparison

How comparing yourself to others online affects you

7When I see posts about others' achievements, appearance, or lifestyles, I feel:

What types of posts make you feel most inadequate or envious?

8I find myself editing or filtering photos, or carefully crafting posts to make my life look better:

What motivates you to present yourself in certain ways on social media?

9I worry about how many likes, views, or comments my posts get:

How do you feel when a post doesn't get the engagement you hoped for?

FOMO & Social Anxiety

How “fear of missing out” and social pressure show up

10When I see friends getting together without me on social media, I feel:

How do these feelings influence your behaviour or thoughts?

11I worry about missing important updates or events if I don't check social media:

What specifically do you worry about missing when you're not on social media?

12I feel pressure to maintain a certain image or participate in trends on social media:

Where does this pressure come from? Specific friends, people in general, or influencers?

0 of 12 answered

Take action

Notice Some Red Flags? Try This:

  • Clean Up Your Feed

    Unfollow or mute accounts that consistently make you feel bad. Your feed should work for you, not against you.

  • Use the “Not Interested” Button

    Train the algorithm to stop showing you content that triggers anxiety.

  • Try a “Tech-Free Tuesday” (or any day!)

    Dedicate one evening a week to leaving your phone in another room.

  • Set App Timers

    Use built-in screen time limits to give yourself a hard stop on infinite scrolling.

  • Talk to Someone

    If social media is seriously bringing you down, mention it to someone you trust: a friend, a family member, a teacher, your GP or a counsellor.

Your plan

My Social Media Wellbeing Action Plan

Based on your results, write a small, specific plan. Print it and put it somewhere you'll see it. Nothing you type here is saved or sent.

My commitment

I commit to following this plan for the next to improve my relationship with social media and protect my mental health.

Date:
—
Follow-up check-in:
—

If you're struggling right now

This page is a prompt for reflection, not a diagnosis or medical advice. If things feel heavy, talking to someone helps more than any setting. In the UK, Samaritans listen to anyone, any time, on 116 123, and Childline is free and confidential for under-19s on 0800 1111. Elsewhere, your local helpline or a trusted adult is the right first call.

Parents: SafePlay makes a video app for younger children, not a social-media tool, but our guide to screen time by age covers the same ground for the whole family.