The free Find Your Starting Place worksheet

Two questions. Four starting places. One printable first step.

Download it, print it, or use it with a family, class, client, team, or community group.

No email needed to download.

Built for libraries, workplaces and schools

How it works

The worksheet is the paper version of the Offline.now Matrix. Answer two questions about motivation and confidence, find your starting place, and choose one small first step. Take the quiz online for a personalized result, or print the worksheet and use it on paper.

The worksheet sorts you into one of four types, and each type has its own full guide: Stuck, Overwhelmed, Ready, and Unconcerned.

Use it in your community

The worksheet is free to share. Use it as a conversation starter, a workshop handout, or a simple first step for people who want a healthier relationship with screens.

Libraries

Offer it on shelves, in branch programs, or as part of digital-wellbeing displays. Co-branded versions may be available.

Schools

Give students and families a shame-free starting point for screen-habit conversations.

Workplaces

Add it to wellness programming as a practical, low-pressure first step teams can actually use.

FAQ

Is the worksheet really free?

Yes. Download the PDF and share as many copies as you like, with no email address required. It’s free for individuals and free for groups, and libraries, schools, and workplaces are encouraged to build it into their programs. Co-branded versions may be available for library systems: email us and ask.

What’s the difference between the quiz and the worksheet?

They ask the same two questions about motivation and confidence, and they land you in the same place. The free quiz is two questions and takes less than a minute: it shows you your type and points you to your starting place. The worksheet does the same on paper, at your own pace.

Do I need the quiz to use the worksheet?

No. The worksheet stands alone: answer the two questions on the page, find your type, and choose your first step there. The quiz adds a personalized result sent by email. Use whichever suits you, or both, and retake either when life shifts, since your type is a state, never a fixed trait.

Updated July 2026

Go deeper into the Matrix

The quiz and worksheet help you find your starting place. The book takes you further, with type-specific guidance for changing screen habits in a way that feels practical and doable.

Available at

Digital balance is an ongoing conversation

Read stories, ideas, and practical guidance from the Offline.now community.

Do Not Disturb: Taking Control of your Phone »

October 8, 2025

Feeling crushed by constant pings and pop-ups? You’re not alone, notification stress is one of the biggest drivers of tech overwhelm. But relief is built right into your phone: Do Not Disturb (DND). Instead of a restriction, think of DND as your anxiety first aid kit; a quick, low-effort way to reclaim focus and calm. With small micro-experiments and simple “if-then” routines, you can build confidence, reduce overload, and feel more in control instantly.

The Multitasking Myth: Reclaim Your Focus »

October 7, 2025

Multitasking feels like a productivity badge, but science shows it’s an illusion. Every time you switch tasks, your brain pays a hidden task switching cost, draining energy and creating focus fatigue. Instead of boosting efficiency, juggling emails, chats, and projects leaves you scattered and stressed. The solution is intentional single-tasking, or “monotasking.” By setting micro-boundaries, auditing notifications, and celebrating small wins, you’ll reclaim attention, reduce burnout, and align your work with what matters most.

Boundaries in Remote Work: Saying No Without Guilt »

October 6, 2025

Remote work makes it harder than ever to switch off and many employees fear that saying no means falling behind. This constant pressure creates digital boundaries stress, draining focus and fueling burnout. The solution isn’t disconnection, but intentional, proactive boundary setting. With simple scripts, micro-routines, and smart tech use, you can communicate limits without guilt, protect your well-being, and still deliver high-quality results. Boundaries aren’t resistance, they’re the foundation of sustainable performance.

Privacy on Social Media: Balancing Identity vs Authenticity »

October 2, 2025

Are you feeling the weight of digital identity stress? Today’s young professionals and creators juggle the pressure of curating a flawless online persona with the longing for authenticity and the fear of lost privacy. This post explores how constant comparison and surveillance drive authenticity anxiety, and how mindful digital use frameworks can restore balance. Learn to align your digital life with your real values and reclaim confidence, authenticity, and well-being online.

Digital Rest: Training Your Brain to Truly Log Off »

October 1, 2025

Rest isn’t just about stopping it’s a skill you can train. In today’s hyperconnected world, digital rest is essential for focus, sleep, and mental health. By building intentional routines, setting boundaries, and practicing mindful disconnection, you can rewire your brain to truly log off. This guide explains why digital rest matters, how constant screen use drains energy, and the simple strategies that help remote workers, students, and professionals reclaim balance and prevent burnout.

30-Day Social Media Cleanse »

September 30, 2025

Feeling overwhelmed by endless scrolling? A social media cleanse can help you reset without going cold turkey. Our 30-day calendar gives you one small, achievable challenge each day from turning off notifications to creating app-free zones that builds confidence and reduces stress. By stacking these “tiny wins,” you’ll experience a gradual dopamine reset, improve focus, and reclaim time for what matters most. Start your journey toward digital balance.