Most screen-time apps only count hours. This estimates impact on sleep and wellbeing—and shows time you could reclaim with a 25% reduction.
Phone dashboards show total hours but rarely connect usage to sleep, mood, or break quality. Research links evening screen exposure and fragmented use with slower sleep onset and attention drain—even when total hours seem “normal.”
This calculator weights daily volume, bedtime scrolling, primary use type, and whether you take breaks—factors users repeatedly mention on Reddit and wellness forums.
Pair results with hourly mood journaling after high-screen days vs offline days. Patterns beat guilt.
Scores above 70 suggest habits that may disrupt sleep and focus. Below 30 is generally sustainable for most adults. Context matters—remote workers may legitimately need more hours.
This tool applies a small extra weight to social and entertainment use because they tend to be more passive and endless-scroll prone—but all screen hours contribute to total load.
We show 25% of daily hours × 7 as a gentle target. Small cuts (30–60 minutes) often improve sleep without feeling punitive.
