Assessment

Digital Wellbeing Assessment Framework

Created by Olga Solovyeva, PhD

Introduction

This framework provides organizations and individuals with a structured approach to evaluate and improve their relationship with digital technology. It integrates cybersecurity practices with attention management strategies to create a comprehensive assessment of digital wellbeing.

How to Use This Framework

Complete each assessment section by rating your current practices on a scale of 1-5

Identify priority areas based on your lowest scores

Implement the recommended actions for your priority areas

Reassess after 3 months to track progress

Part 1: Organizational Assessment

1. Digital Communication Practices

Practice	1 (Poor)	3 (Adequate)	5 (Excellent)	Your Score
Communication channels	Multiple overlapping tools with no clear purpose	Defined channels but inconsistent usage	Clear guidelines for which tools to use when	ㅤ
Notification culture	Always-on expectations, immediate response pressure	Some boundaries but frequent interruptions	Thoughtful notification protocols with dedicated focus time	ㅤ
Meeting practices	Excessive, poorly structured digital meetings	Some meeting-free time blocks	Purposeful meetings with clear agendas and alternatives when appropriate	ㅤ
Email management	Overwhelming volume, no filtering systems	Basic organization but still distracting	Strategic email processing times and effective filtering	ㅤ

Score interpretation:

16-20: Excellent digital communication hygiene

11-15: Good practices with room for improvement

6-10: Significant digital communication challenges

Below 6: Critical need for digital communication restructuring

2. Cybersecurity Integration

Practice	1 (Poor)	3 (Adequate)	5 (Excellent)	Your Score
Password management	Weak, reused passwords	Strong passwords but manual management	Password manager with unique, complex passwords	ㅤ
Two-factor authentication	Not implemented	Implemented for critical systems only	Universally implemented with hardware keys where possible	ㅤ
Update protocols	Irregular, often postponed	Regular but manual	Automated with verification system	ㅤ
Data protection awareness	Minimal understanding of risks	Basic training provided	Comprehensive, regular training with practical scenarios	ㅤ

Score interpretation:

16-20: Strong security foundation

11-15: Adequate security with vulnerabilities

6-10: Significant security gaps

Below 6: Critical security vulnerabilities

3. Digital Workspace Design

Practice	1 (Poor)	3 (Adequate)	5 (Excellent)	Your Score
Device organization	Cluttered, disorganized	Basic organization	Strategic arrangement promoting focus	ㅤ
Software environment	Chaotic, overwhelming	Somewhat organized	Intentionally designed for focus	ㅤ
Digital distraction management	No controls in place	Basic blockers sometimes used	Comprehensive system limiting distractions	ㅤ
Physical/digital integration	Disconnected environments	Some integration	Thoughtfully integrated for optimal workflow	ㅤ

Score interpretation:

16-20: Optimized digital workspace

11-15: Functional workspace with distractions

6-10: Disruptive digital environment

Below 6: Highly distracting digital workspace

Part 2: Individual Assessment

1. Attention Management

Practice	1 (Poor)	3 (Adequate)	5 (Excellent)	Your Score
Focus sessions	Rarely able to focus for >30 minutes	Can occasionally achieve deep focus	Regular periods of deep, uninterrupted work	ㅤ
Task switching awareness	Constant multitasking	Some batching of similar tasks	Strategic monotasking with minimal switches	ㅤ
Digital boundaries	Always available, immediate responses	Some boundaries but inconsistent	Clear, communicated boundaries with technology	ㅤ
Cognitive load awareness	Overwhelming information intake	Some filtering of inputs	Strategic information consumption	ㅤ

Score interpretation:

16-20: Excellent attention management

11-15: Good practices with room for improvement

6-10: Significant attention management challenges

Below 6: Critical attention fragmentation issues

2. Personal Digital Security

Practice	1 (Poor)	3 (Adequate)	5 (Excellent)	Your Score
Account security	Same password across accounts	Different but memorable passwords	Unique, complex passwords with manager	ㅤ
Public Wi-Fi usage	Connects to any available network	Avoids sensitive transactions on public Wi-Fi	Uses VPN consistently on public networks	ㅤ
Phishing awareness	Difficulty identifying suspicious communications	Can identify obvious scams	Consistently verifies communication legitimacy	ㅤ
Device security	Minimal protection, no encryption	Basic protection measures	Comprehensive security with encryption	ㅤ

Score interpretation:

16-20: Strong personal security practices

11-15: Adequate security with some vulnerabilities

6-10: Significant personal security gaps

Below 6: Critical personal security vulnerabilities

3. Digital-Life Balance

Practice	1 (Poor)	3 (Adequate)	5 (Excellent)	Your Score
Screen-free time	Rarely disconnected	Occasional unplugged periods	Regular, intentional digital breaks	ㅤ
Sleep hygiene	Screens used until bedtime	Some limits before sleep	Consistent screen curfew before bed	ㅤ
Physical movement	Prolonged sedentary screen time	Occasional movement breaks	Regular movement integrated with screen use	ㅤ
Mindful usage	Unconscious, habitual screen checking	Some awareness of digital habits	Intentional relationship with technology	ㅤ

Score interpretation:

16-20: Healthy digital-life balance

11-15: Reasonable balance with improvement areas

6-10: Significant imbalance issues

Below 6: Critical digital-life imbalance

Part 3: Family Digital Wellbeing (For Parents/Caregivers)

1. Child Screen Management

Practice	1 (Poor)	3 (Adequate)	5 (Excellent)	Your Score
Time boundaries	No limits on screen time	Some time limits but inconsistent	Age-appropriate, consistent screen time limits	ㅤ
Content monitoring	Minimal awareness of content consumed	Basic content filtering	Active engagement with child's digital world	ㅤ
Device-free zones	Screens everywhere	Some screen-free areas	Well-established tech-free spaces and times	ㅤ
Digital role modeling	Adults constantly on devices	Some awareness of modeling behavior	Intentional modeling of healthy tech use	ㅤ

Score interpretation:

16-20: Excellent family digital boundaries

11-15: Good practices with room for improvement

6-10: Significant family screen management challenges

Below 6: Critical need for family digital restructuring

2. Child Online Safety

Practice	1 (Poor)	3 (Adequate)	5 (Excellent)	Your Score
Safety conversations	Rarely discuss online safety	Occasional safety discussions	Regular, age-appropriate safety conversations	ㅤ
Privacy awareness	Minimal privacy considerations	Basic privacy settings enabled	Comprehensive privacy protection and education	ㅤ
Contact management	Unrestricted online interactions	Some oversight of online contacts	Active monitoring appropriate to child's age	ㅤ
Digital literacy education	Minimal guidance on evaluating content	Some discussion of critical thinking	Active education on information evaluation	ㅤ

Score interpretation:

16-20: Strong child safety foundation

11-15: Adequate protection with vulnerabilities

6-10: Significant child safety gaps

Below 6: Critical child safety vulnerabilities

Action Planning Worksheet

Based on your assessment, identify your three lowest-scoring areas and complete the action plan below:

Priority Area 1: ________________________

Current score: _____

Three actions to improve:

Target reassessment date: _____________________

Priority Area 2: ________________________

Current score: _____

Three actions to improve:

Target reassessment date: _____________________

Priority Area 3: ________________________

Current score: _____

Three actions to improve:

Target reassessment date: _____________________

Additional Resources

For more detailed guidance on improving specific areas, refer to:

[Section under development]

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Olga Solovyeva, PhD | Good tech & Digital safety strategist | London, UK