My Digital Baseline

Companion worksheet from Scroll Less, Live More by Avery Parker. Update monthly.

Date

Total weekly screen time (hours)

Average daily pickups

My #1 time vampire app

The feeling I felt most this week

Trigger → Emotion → Action → Real Need

“Every scroll is an attempt to solve a feeling you haven’t named yet.” List your top five recurring triggers this week.

Return in 30 / 60 / 365 days. This page becomes your victory monument.

live-more.co · Free interactive version at /tools/digital-baseline/