This is not a diagnostic tool, clinical assessment, or substitute for professional consultation. It's an invitation to look honestly at how the tools and habits of modern life may be shaping what you want and expect from your closest relationships.
There are no right answers. The value is in what you notice.
Your responses stay entirely on your device and are not stored, transmitted, or accessible to anyone — including us. Like any digital activity, privacy on your end is dependent on your own device and network security.
Section 1 of 4 — How You Use Technology
When something is bothering you, what's your most natural first move?
Not what you think you should do — what you actually do.
A
Reach out to someone close to me — a partner, friend, or family member
B
Search online, ask an AI, or look for information that might help me understand or solve it
C
Sit with it quietly — journal, walk, or just let it settle before I do anything
D
Distract myself — scroll, watch something, stay busy until it passes
Section 1 of 4 — How You Use Technology
How often do you turn to an AI tool, search engine, or online community for emotional support or advice about your personal life?
Include things like asking AI for relationship advice, processing a conflict online, or looking for validation in forums.
Rarely or neverSometimesVery often
5
Section 1 of 4 — How You Use Technology
You're in a disagreement with your partner. It's not resolved. You go to another room.
When you step away from a moment like that, what tends to happen — or what are you hoping will happen?
Choose up to two that feel most honest.
A
That I'll calm down or get clearer on where I actually stand
B
That something that takes my mind off this for a little while might help me reset
C
That another perspective — something that confirms where I'm coming from or challenges how I'm seeing it — will help me get unstuck
D
I reach for something — phone, food, a task — without really deciding to
E
I'm not sure I'm aware of having a strategy in those moments
Section 2 of 4 — What You Expect
When you share something difficult with your partner, what do you most want from them?
Choose the one or two that feel most true — even if they seem to pull in different directions.
A
To feel heard and understood without being judged
B
Practical help or a concrete solution
C
Honest feedback, even if it's uncomfortable
D
For them to just be present with me without needing to fix anything
E
Genuine acknowledgment — to feel seen for something real, not just reassured
Section 2 of 4 — What You Expect
You share something with your partner — something difficult, or something you're genuinely proud of. They respond, but not quite the way you hoped. They're distracted, say the wrong thing, minimize it, or move on too quickly.
What usually happens next for you?
A
I feel hurt or irritated but stay with it — we usually work it out
B
I get angry and we often fight
C
I withdraw and find another outlet — a friend, my phone, something else
D
I feel a strong sense of disappointment — like they should have known what I needed
E
I'm not sure — I haven't noticed a consistent pattern
Section 2 of 4 — What You Expect
How often do you feel that your partner doesn't quite understand you — even when they're trying?
Trust your gut. There's no ideal answer.
RarelySometimesMost of the time
5
Section 3 of 4 — Connection & Friction
Think about the last time a difficult conversation with your partner actually brought you closer.
If you can't think of one, that's worth noticing too.
Section 3 of 4 — Connection & Friction
When your relationship feels hard, what's your most honest interpretation?
A
We're going through something — this is part of being close to someone
B
Something is wrong between us that needs to change
C
I wonder if we're just not right for each other
D
I'm not sure — it depends on the situation
Section 3 of 4 — Connection & Friction
You're feeling lonely — not because you're alone, but because something between you and your partner feels distant. You have your phone in your hand.
What do you do?
Choose up to two that feel honest.
A
Put the phone down and try to reconnect — even if it feels awkward
B
Use the phone — scroll, text someone else, watch something
C
Reach out to someone who feels easy to talk to
D
Sit with the loneliness without acting on it right away
Section 4 of 4 — What You're Hoping For
What would feel different in your relationship if things were going well?
Not perfect — just better. What would you notice?
Section 4 of 4 — What You're Hoping For
What made you decide to do this today?
There's no right answer. Just write what comes.
Section 4 of 4 — What You're Hoping For
Is there a version of this relationship that you've loved or cherished — that you want to find your way back to, or are hoping still exists?
Take your time with this one.
A
Yes — I haven't stopped wanting that
B
I think so, but I'm not sure it's still possible
C
I'm here to figure that out
D
Honestly, I'm not sure
Rocky Mountain Psychology
Your Reflection
What your responses suggest
Technology & Coping
Expectations & Connection
Friction & Growth
For Your Clinician
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