Free Screen Time Score
Average screen time is 7 hours per day. But not all screen time is equal: 2 hours of productive work doesn't have the same impact as 2 hours of social media scrolling. This calculator evaluates the quality of your screen time, not just the quantity.
Enter your screen time per category
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Studies show that excessive screen time (especially social media) is linked to decreased concentration, sleep disorders and anxiety. However, productive screen time (work, learning) doesn't have these negative effects. Distinguishing between the two is the first step to regaining control.
How to use this tool
- 1Enter your screen time for each category (hours and minutes)
- 2The score calculates automatically
- 3Check the visual breakdown
- 4Read the recommendations
- 5Retake the test weekly to track your progress
Tips to reduce screen time
- •Remove social media apps from your home screen
- •Enable app limits in your phone settings
- •Replace 30 min of scrolling with reading
- •Use grayscale mode in the evening
- •No phone during meals and 1 hour before bed
Frequently asked questions
A score of 60+ is good. 80+ is excellent. Most people start between 30 and 50 due to social media.
Yes, but it's classified as "productive" and doesn't penalize your score. The score measures the quality of your usage, not the total quantity.
WHO recommends limiting recreational screen time. There's no limit for productive time. The goal is to reduce passive scrolling.
Start by disabling notifications, set a daily slot (e.g., 30 min after lunch), and remove apps from your home screen.