I-CAN: Check - Assess - Navigate

How to use this matrix to complete self-check:

• Reflect over the past week to month, not just today.
• Expect movement across colors as a normal experience.
• Think of this as a snapshot of where you’re at now.

This is not a diagnostic tool – it’s about awareness.

Intrusive thoughts are unwanted, sudden thoughts or images that feel strange or upsetting. They don’t reflect what you want or plan to do, they show up like a pop-up ad. Unlike being distracted or impulsive, you don’t choose them, and they don’t push you to act.

“Use” and “addictive behaviors” refer to engagement in substances, smoking, and vaping, gaming, gambling, social media engagement, and viewing pornography activities (Addiction Qs 7, 13, 24).