The Enmeshment Audit

How enmeshed are you?

Twelve quick prompts across two lenses, mapped to the four stages: the extractive loop (your attention and money) and comparison & confidence (how the feed affects how you feel about yourself). It runs entirely in your browser — no account, no analytics, nothing sent anywhere. This is a mirror for reflection, not a clinical instrument: “enmeshment” and the confidence readout are reflective framings, not diagnoses.

01 I buy or sign up for things in the moment, then later wonder why.

Never Rarely Sometimes Often Always

02 A “limited time” or “almost gone” label makes me act faster than I meant to.

Never Rarely Sometimes Often Always

03 I open an app to do one thing and lose twenty minutes to the feed.

Never Rarely Sometimes Often Always

04 I reach for my phone automatically, without deciding to.

Never Rarely Sometimes Often Always

05 Leaving a service feels too costly because of what I’d lose — photos, contacts, history.

Never Rarely Sometimes Often Always

06 I keep a subscription I rarely use because cancelling is a hassle.

Never Rarely Sometimes Often Always

07 Services I depend on have gotten worse over time, but I stay anyway.

Never Rarely Sometimes Often Always

08 I accept tracking or permission prompts without really choosing to.

Never Rarely Sometimes Often Always

09 I measure how I’m doing by comparing myself to people I see online.

Never Rarely Sometimes Often Always

10 Scrolling through other people’s posts leaves me feeling worse about myself.

Never Rarely Sometimes Often Always

11 How many likes or follows a post gets changes how I feel about myself.

Never Rarely Sometimes Often Always

12 I’ve been nudged toward beauty, diet, or self-improvement products right after feeling inadequate online.

Never Rarely Sometimes Often Always

See my reflection Reset