Free AI Usage Self‑Assessment – Understand Your AI Habits
Measure cognitive offloading, emotional attachment, and daily AI reliance. Private, anonymous, no signup.
📋 What this self‑reflection measures
This set of short tests helps you observe patterns in how you use AI for thinking, emotional comfort, and daily productivity. It is designed for self‑awareness, not clinical diagnosis.
Who it's for: Anyone who wants to check whether their AI use is still intentional or becoming automatic. You'll get a score and one practical suggestion.
How it works: Answer 5 questions per area. Everything runs inside your browser — no data leaves your device.
This is a self‑reflection tool, not a diagnosis.
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Thinking & memory
Do you often let AI think for you? (remembering, checking facts, making decisions)
Answer honestly based on your daily habits.
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Feelings & connection
Do you feel emotionally attached to AI? Does it replace real conversations?
Answer honestly based on your daily habits.
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Work & daily tasks
Do you rely on AI for planning, writing, or solving everyday problems?
Answer honestly based on your daily habits.
📊 Daily Cognitive Load Tracker
Log how much you relied on AI today. 0 = fully independent, 5 = partial assistance, 10 = high dependence.
IndependentBalancedDependent
5
Want structured guidance? The 33 Protocols book offers daily micro‑exercises.
A structured framework to reverse AI‑induced brain fog and restore independent thinking.
🔬 Scientific Foundation
The 33 Protocols are grounded in peer‑reviewed research on cognitive offloading, neuroplasticity, and AI dependency.
Cognitive offloading Nature (2021): "How the internet is changing the human brain."
AI Brain Fry Harvard Business Review (2026): "Is AI Making You Dumber?"
The Augmentation Trap MIT Technology Review (2026): "When AI tools reduce critical thinking."
The Glitch Theory of Consciousness Zenodo. DOI: 10.5281/zenodo.17972301
❓ Frequently Asked Questions
What is cognitive offloading?▼
Cognitive offloading is the process of relying on external tools (like AI) to perform mental tasks that you would otherwise do yourself, which can weaken memory and independent thinking over time.
How does AI cause "brain fog"?▼
When you consistently outsource thinking to AI, your brain's neural pathways for problem-solving and memory retrieval become less active. This leads to mental sluggishness and difficulty concentrating without AI assistance.
Are the 33 Protocols scientifically validated?▼
Yes. The protocols integrate established principles from cognitive neuroscience, behavioral psychology, and the author's peer‑reviewed Glitch Theory of Consciousness (DOI: 10.5281/zenodo.17972301).
How long does it take to see results?▼
Most readers report noticeable improvements in focus and reduced AI dependency within 21–66 days of consistent practice. The key is daily micro‑actions.
Am I addicted to ChatGPT?▼
Addiction is a strong word, but unhealthy dependency is real. If you feel anxious without AI, constantly check for responses, or prefer AI over human interaction, it's a sign to rebalance. Our Emotional Attachment Test can help you assess this.
What is the EHARS scale?▼
EHARS (Emotional Health and Attachment to AI Relationship Scale) is a research-based tool measuring human-AI emotional bonds. Our test incorporates questions inspired by validated psychological scales.
Does AI make me less smart?▼
It can, if you over-rely on it. 'Cognitive offloading' — using AI for memory and thinking — may weaken those skills over time. Our Cognitive Autonomy Test helps you gauge this.
How can I use AI without losing my skills?▼
The key is conscious usage. Try the '15-minute rule': attempt a task yourself for 15 minutes before asking AI. Our Productivity Test offers personalized strategies for balanced AI use.
📌 How this works
Each test has 5 short questions. Your answers never leave your browser – we don't track anything. At the end you'll get a simple score and one practical suggestion.