Screen Time Reality Check
Move the sliders to match your age and daily screen time. We will estimate how much of your life is spent looking at screens, both so far and over an 80-year lifespan.
Your inputs
Slide to match your current age in years.
Includes phones, computers, TV, tablets, and other digital screens.
Your results
of your entire life is currently spent on screens.
- — years already spent on screens so far.
- — years on screens over an 80-year life at this pace.
This is a simple estimate based on total hours per day. It does not distinguish work from leisure or healthy vs. unhealthy screen habits.
Screen Time Management & Your Well-Being
Managing screen time is essential for protecting your health, focus, and productivity. Small changes in daily habits can free up time, improve sleep, and help you feel more present in your offline life.
Practical tips for healthier screen time
- Set daily limits: Use tools like Screen Time, Digital Wellbeing, or browser extensions to track and cap usage.
- Schedule device-free breaks: Try the 20-20-20 rule – every 20 minutes, look 20 feet away for 20 seconds.
- Create no-screen zones: Keep devices out of the bedroom, dining table, and first 30 minutes after waking up.
- Replace scrolling: Swap one screen session per day with reading, walking, stretching, or a hobby such as cooking, art, or music.
- Mute non-essential notifications: Reduce constant pings to protect your focus and reduce stress.
Start with one or two changes this week and notice how your energy, focus, and mood respond. Use the calculator above as a reminder of how valuable your offline time can be.