Calculate your daily screen time
This calculator sums your daily usage hours across all devices -- phone, computer, TV, gaming, and social media. It then projects weekly, monthly, and yearly totals based on your daily average.
Excessive screen time is linked to eye strain, poor sleep, and reduced physical activity. Awareness of your digital habits is the first step toward healthier technology use and better overall well-being.
Your results show daily, weekly, and yearly screen time totals, plus the percentage of your waking hours spent on screens. Most experts recommend limiting recreational screen time to 2-4 hours per day.
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Set device time limits, avoid screens an hour before bed, and designate screen-free zones in your home.
For adults, most health experts recommend limiting recreational screen time to no more than 2 to 4 hours per day outside of work. The American Academy of Pediatrics recommends no more than 1 hour per day for children ages 2 to 5, and consistent limits for older children. The average American adult currently spends about 7 hours per day on screens. The key is distinguishing between productive screen use (work, education) and passive consumption (social media scrolling, binge-watching).
Excessive screen time is associated with several health concerns including digital eye strain (headaches, dry eyes, blurred vision), disrupted sleep patterns from blue light exposure, increased risk of obesity due to sedentary behavior, higher rates of anxiety and depression linked to social media use, poor posture leading to neck and back pain, and reduced attention span. Children may additionally experience delayed language development and reduced social skills with excessive screen use.
To reduce screen time, start by tracking your current usage to identify the biggest time sinks. Set specific daily limits using built-in phone features like Screen Time (iOS) or Digital Wellbeing (Android). Create screen-free zones, especially the bedroom. Replace screen activities with alternatives like reading physical books, outdoor exercise, or face-to-face socializing. Turn off non-essential notifications, remove addictive apps from your home screen, and establish a no-screens rule for at least one hour before bedtime.