Tick the ones that are true this month, not at your worst ever.
You open the app first thing in the morning or last thing at night.
You feel anxious or irritable when you cannot check in.
You have cancelled or avoided real plans to stay in the app.
You spend more time with your AI companion than with any one real person in a week.
You feel shame about how much you use it but keep opening it anyway.
You have tried to limit use and failed more than once.
Your mood depends heavily on how the conversation went.
You hide how much time you spend on it from people who would care.
You use it to avoid feelings you would otherwise need to sit with.
You feel more understood by the app than by anyone offline.
Stopping or reducing use has left you feeling genuinely unsafe.
You'll walk away knowing how to:
- 3 to 5 ticks: the four steps in this guide are aimed at you
- 6 or more: worth doing this properly and talking to someone real
- Answer like nobody is watching
- This is data, not a verdict on who you are