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.

“I’m Overwhelmed” Building Confidence Slowly »

May 5, 2025

Feeling overwhelmed by screens doesn’t mean you lack willpower. Apps are engineered for frictionless relapse. This post rebuilds confidence through tiny wins: delete three derailment apps for a week, charge the phone outside the bedroom to enjoy a screen free sunrise, and track each resisted check in a notebook. Each micro victory triggers dopamine and proves you can steer habits. Celebrate, breathe, repeat - gentle momentum lifts you from overwhelmed toward ready for bigger moves.

What Is Digital Balance? Is it Crucial for Happiness »

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Breaking Phone Dependency: 5 Strategies »

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Smartphones leverage unpredictable rewards to glue us to glowing screens. This post shows how to break the habit loop through five science backed moves: track every unlock and emotion for one day, mute super stimulus notifications, breathe for sixty seconds before taps, park the phone in another room for morning detox windows, and swap digital hits for walks or friend texts. Each tiny experiment weakens cue craving response and proves real world rewards feel better.

Screen Time Management for Kids: Family Contracts »

April 28, 2025

Power struggles over tablets drain family peace; a written tech pact turns tension into teamwork. Gather everyone, list shared values like sleep, homework, and laughter, then co-create clear rules on apps, timing, and bedroom screens. Sign, post on fridge, and check wins every Friday, adjusting one clause together. Add a charging basket at dinner, 25-5 homework timers, and praise streaks instead of scolding slips. Kid-approved boundaries build lifelong digital balance and lighter evenings for everyone.

Digital Burnout Prevention Strategies for Executives »

April 28, 2025

Digital burnout prevention strategies give executives a moat against overload. Begin with a VIP email filter, two review windows, and stop letting the inbox double as a list. Slash meeting overload by defaulting to fifteen minute stand ups and asking “async?” before invites. Protect two daily 90 minute focus blocks behind do not disturb, then anchor recovery habits like 20 squats or 90 second box breathing. Weekly digital diet audits refine boundaries before stress snowballs.

ADHD Strategies for Managing Digital Overwhelm »

April 28, 2025

ADHD amplifies digital noise. Bright screens, pings, and infinite feeds bombard sensory circuits, fragmenting focus and draining energy. This post offers five wins: dim and warm displays, corral key apps on one calm home screen, schedule one breathing reset, deploy two minute movement breaks at trigger hours, and carve device free zones in bedroom and dining room. Accessibility tools like Focus mode and speech to text let the phone adapt to you, not vice versa.