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About this tool
A private worksheet that scores how AI chat fits your time, routines, boundaries and social life.
AI Companion Usage Reflection scores twelve self-rated statements across four themes — time and routine, emotional reliance, social substitution, and boundaries and control — into a single 0-100 picture of how AI chat sits in your week. Each statement uses a standard five-point frequency scale from Never to Almost always, each theme is averaged equally, and your daily chat time is converted into weekly hours and a share of a 16-hour waking day. It is a private worksheet for noticing patterns, not a diagnostic test.
Open AI Companion Usage Reflection on AltFTool — it loads instantly in your browser.
Provide your input — an image, text, or data.
Let the tool analyze or generate the result.
Review, refine, and reuse the output wherever you need it.
A high time score with low emotional reliance means something very different from the reverse, and the breakdown shows which.
Each theme is a simple sum divided by its maximum, then the four themes are averaged equally — no hidden weighting.
Answers stay in the browser tab, so honest answers carry no privacy cost.
There is no established clinical threshold, so this worksheet does not claim one. What it does is convert your figure into context: 45 minutes a day is about 5.3 hours a week and roughly 4.7% of a 16-hour waking day, which is the kind of number that is easier to judge against your own priorities.
No. It is a reflection worksheet with a transparent scoring scheme, not a validated screening instrument, and it produces no diagnosis. If your use of AI chat is affecting sleep, work, studies or relationships, that is worth discussing with a qualified professional.
Time and routine covers when and how long you chat; emotional reliance covers whether feelings get processed there first; social substitution covers chat time replacing time with people; and boundaries and control covers how easily you can stop or take a break.
It is 24 hours minus the eight hours of sleep that sits inside the 7-9 hours commonly recommended for adults. Stating the assumption keeps the percentage interpretable — if you sleep six hours, your real share of waking time will be slightly lower than shown.