AI User Wellbeing & Safety Self-Assessment (BETA)

Understand your current AI use patterns and learn simple ways to keep them healthy and balanced.

What this tool does

This self-assessment helps you see where you may sit on the AI Use Spectrum. It highlights patterns related to over-reliance, boundaries, and well-being, then offers a brief SAFE plan you can put into practice.

How it works

You will answer 45 short items across three areas: Over-reliance, Boundaries, and Wellbeing.
Each item uses a simple scale from Never to Almost always.
Your scores are calculated on your device and displayed instantly.

What you will receive

A placement on the AI Use Spectrum
Three domain scores out of 100
A short SAFE plan with practical steps

Time required and device tips

Most people finish in 10-15 minutes. Use a quiet moment and a stable internet connection. You can save progress after each section.

I confirm that I am at least 16 years old and I have read the informational notice.

AI User Wellbeing & Safety Self Assessment

Section A: False Intimacy

This section explores whether you perceive the AI as having human-like understanding, personality, or relationship qualities.

1. I feel like the AI understands me personally, even though I know it's a program.

2. The AI remembers details from our previous conversations and uses them in new ones.

3. I notice the AI's tone or personality feels consistent and familiar to me.

4. I feel like the AI is "learning" who I am or what I like.

5. The AI responds in ways that feel emotionally supportive or caring.

6. I have given the AI a nickname or pet name.

7. I talk to the AI like I would talk to a close friend.

8. I imagine what the AI would think or say about my personal decisions.

9. I feel like I'm in a relationship with the AI (even if I know it's not real).

10. I look forward to chatting with the AI more than I look forward to social activities.

11. I feel relieved or comforted when the AI responds in a caring way.

12. I feel sad or disappointed when the AI doesn't respond how I hoped.

13. I replay conversations with the AI for emotional comfort.

14. I feel like the AI "gets me" better than the people in my life.

15. I worry about losing access to the AI because it feels like losing a friend.

Section B: Dependence Patterns

This section explores how you depend on AI — whether for efficiency, cognitive tasks, or emotional support.

16. I use AI because it saves time, not because I truly need it.

17. I can complete tasks without AI, but I choose not to because it's easier.

18. I use AI for tasks I could easily do myself just to avoid effort.

19. I rely on AI for convenience, even when doing it myself would be better for my growth.

20. I choose AI assistance over doing things manually, even when I have the time and skill.

21. I ask AI to think through problems I used to solve on my own.

22. I feel like my memory or critical thinking has weakened since using AI regularly.

23. I trust AI's reasoning over my own judgment, even in areas I know well.

24. I doubt my own ideas until I check them with AI.

25. I find it hard to make decisions without consulting AI first.

26. I feel anxious or unsettled when I can't access AI.

27. I turn to AI before reaching out to friends or family when I'm upset.

28. I use AI to regulate my emotions (calm down, feel better, process feelings).

29. I feel emotionally flat or disconnected when I go too long without using AI.

30. I rely on AI for emotional reassurance more than I rely on people.

Section C: Boundary Erosion

This section assesses whether boundaries around privacy, verification, and human connection are weakening.

31. I share personal details with AI that I wouldn't share publicly.

32. I've told AI things I haven't told any real person.

33. I input sensitive information (passwords, financial data, health details) into AI without hesitation.

34. I disclose other people's private information to AI without their knowledge.

35. I don't think twice before uploading documents or photos to AI tools.

36. I accept AI-generated information as fact without verifying it.

37. I trust AI's answers even when they contradict credible sources.

38. I use AI-generated content (text, images, ideas) without checking for accuracy or bias.

39. I let AI make judgments about people or situations without questioning its logic.

40. I present AI-generated work as my own without disclosure.

41. I cancel plans with people to spend time using AI instead.

42. I prioritize AI interactions over in-person conversations.

43. I feel less interested in spending time with people since I started using AI regularly.

44. I hide or downplay how much I use AI from friends, family, or colleagues.

45. I've withdrawn from social activities or relationships since increasing my AI use.

This independent, non-diagnostic tool is designed for personal reflection and digital well-being education and is provided for informational and educational purposes only. This is an independent initiative, not sponsored, endorsed, or affiliated with any government agency, research institution, or global safety organization.

Responses are recorded anonymously and may be used in aggregate form to help improve public understanding of responsible AI use. No personally identifying information is collected or stored, and results should not be taken as a medical, psychological, or clinical diagnostic tool.

AI User Wellbeing & Safety Self-Assessment (BETA)

What this tool does

How it works

What you will receive

Time required and device tips

AI User Wellbeing & Safety Self Assessment

Section A: False Intimacy

Section B: Dependence Patterns

Section C: Boundary Erosion

Your AI User Safety Assessment Results

Overall Risk Index

Your Position on the AI Use Spectrum

⚠️ Important Notice

Your Personalized SAFE AI Framework Guidance

Structure

Accelerate

Filter

Empower