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About this tool
Rate how often you delegate six skills to AI and how confident you still feel unaided, then see where reliance is highest.
AI Dependency Self Check measures where AI reliance overlaps with lost skill confidence, across six domains: writing, coding, research, analysis, planning and recall. For each one you rate how often the task goes to AI first (0-4) and your unaided confidence today against your unaided confidence before, then the risk figure is delegation percentage multiplied by relative confidence loss, divided by 100. Because it is a product, delegating heavily with no confidence loss scores zero, and so does losing confidence in something you rarely delegate.
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The score only rises where high delegation and lost confidence occur together, so useful automation is not penalised.
Domains are ranked by risk and anything at 25% or above is flagged, which turns the result into a next action.
Every figure comes from two divisions and one multiplication that you can check by hand.
Not by itself. In this worksheet, delegating a task almost always scores 100% on delegation but still produces zero risk if your unaided confidence has not fallen. Risk only appears where both numbers move together.
Risk equals delegation percentage multiplied by relative confidence loss, divided by 100. Delegating 75% of the time with confidence down from 8 to 6 gives 75 multiplied by 25, divided by 100, which is roughly 19%.
Any single domain at 25% or above is flagged for deliberate practice, and an overall figure of 50% or more means both signals are present across most domains. These cut points are descriptive quartile bands defined for this worksheet, not clinical thresholds.
Pick the single highest-risk domain and do one real task in it end to end without help, then compare your output with what AI would have produced. Rebuilding one skill at a time works better than trying to stop using AI everywhere at once. If the pattern is affecting your work or wellbeing, speak to a qualified professional.