Dependency Check

Leaning on tools isn't bad — leaning on them without knowing how much is. The tell is a quiet "I couldn't do this without it" that you've never tested. This measures the reliance honestly: where it actually is, a small experiment to feel it (a day without, a task done manually), what skill has quietly atrophied, and how to rebuild it. Addiction isn't the problem; unmeasured addiction is.

What This Skill Produces

• The honest read — where your reliance actually sits (and whether it's fine or has tipped into a problem)
• A measurement test — a low-stakes "go without it briefly" experiment to reveal the true degree (only how you notice the gap tells you)
• The atrophied capability — what skill or confidence has quietly weakened from outsourcing
• A rebuild plan — how to reclaim the muscle without swearing off the tool entirely (usually — balance, not abstinence)
• A monitoring habit — a periodic self-check so dependence stays measured, not silent

Required Inputs

Ask for these if not provided:

• The thing — the tool, app, habit, or AI you might be over-relying on
• Why you're asking — a nagging feeling, a specific incident, general curiosity
• What it does for you — the capability it provides
• How you'd feel without it — your honest guess (which the test will check)

Framework: Measure, Then Reclaim

1. Locate the reliance. Where exactly do you lean on it, and is that leaning still serving you or replacing a capability you want to keep?
2. Design a small test. A low-stakes way to go without briefly — a phone-free morning, a task done by hand, a decision made unaided. How it feels is the measurement.
3. Name what's atrophied. After the test, identify the specific skill or confidence that's weakened — the thing you used to be able to do.
4. Rebuild deliberately. A plan to reclaim the muscle — usually reduction and practice, not total abstinence (the tool is often genuinely useful).
5. Keep it measured. Set a periodic check (the article's "half-day ban" idea) so reliance never becomes silent again.

Output Format

Checking dependence on: the thing]

Honest read: reliance level — fine / creeping / a real problem] and where. The test: a low-stakes go-without experiment] — notice how the gap feels; that's your measurement. What's atrophied: the capability that's weakened]. Rebuild the muscle: reduce + practice plan — balance, not abstinence]. Stay measured: a periodic self-check so it never goes silent again].

Quality Checks

• ] Gives an honest read on where the reliance is and whether it's a problem
• ] Proposes a concrete, low-stakes measurement test
• ] Identifies the specific atrophied capability
• ] Offers a rebuild plan that's usually balance, not abstinence
• ] Includes a periodic monitoring habit

Anti-Patterns

• Moralizing ("you're addicted") instead of measuring.
• Demanding total abstinence from a genuinely useful tool.
• No actual test — just speculation about dependence.
• Not naming the specific capability that's weakened.

Example Trigger Phrases

• "Am I too dependent on my phone? Help me check."
• "Could I actually function without AI? Let's test it."
• "I feel like I can't make a decision without asking someone. Help."
• "Check how reliant I've gotten on this app."
• "Help me measure — and reduce — my dependence on X."