Screen Time Calculator
Calculate your daily screen time across different devices. Understand your digital habits and find opportunities to balance your tech usage with other activities.
Your Results
Device Breakdown:
| Device | Time | Percentage |
|---|---|---|
| Smartphone | 2h 30m | 100% |
Recommendations:
Your screen time is within the average range. Consider taking regular breaks using the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
About Screen Time Calculator
This Screen Time Calculator helps you understand how much time you spend on digital devices each day. By tracking your usage across different devices, you can gain insights into your digital habits and make informed decisions about balancing technology with other aspects of your life.
Why Monitor Screen Time?
Excessive screen time has been linked to various health and wellbeing issues:
- Eye strain: Prolonged screen use can cause digital eye strain, dryness, and discomfort
- Sleep disruption: Blue light from screens can interfere with melatonin production
- Physical health: Sedentary behavior associated with screen time may contribute to health problems
- Mental health: Excessive social media use has been linked to increased anxiety and depression
- Productivity: Unmanaged screen time can reduce focus and work efficiency
How to Use This Calculator
Follow these steps to calculate your screen time:
- Select whether it's a weekday or weekend (usage patterns often differ)
- Add each device you use (smartphone, computer, tablet, TV, etc.)
- Enter how much time you spend on each device
- Optionally specify the primary activities for each device
- Enter your typical sleep duration
- Click "Calculate" to see your results and recommendations
Healthy Screen Time Guidelines
While there's no one-size-fits-all recommendation, these general guidelines can help:
- Adults: Try to limit leisure screen time to 2 hours per day
- Work: Take a 5-10 minute break every hour when working on screens
- Children (2-5): No more than 1 hour per day of high-quality programming
- Teens: Balance screen time with physical activity and sleep
- All ages: Avoid screens 1 hour before bedtime
Tips to Reduce Screen Time
If you'd like to decrease your screen time, consider these strategies:
- Use app timers and built-in screen time tracking features on your devices
- Schedule screen-free times or zones in your home
- Replace passive screen time with active alternatives (reading, hobbies, exercise)
- Turn off non-essential notifications to reduce distractions
- Practice mindfulness about why and when you reach for your devices