Enter your average daily hours spent on phone, social media, work/computer, TV/streaming, and gaming to see your total daily screen time. Your results include weekly, monthly, and yearly totals — plus a breakdown of how your habits compare to the global average of 6 hours per day.
Total Daily Screen Time
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Weekly Screen Time
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Monthly Screen Time
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Yearly Screen Time
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vs. Global Average (6 hrs/day)
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Guideline Status
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Health experts generally recommend keeping recreational screen time to 2 hours or less per day for adults, though work-related screen use is often unavoidable. The global average sits around 6 hours per day total. Aim to take regular breaks — the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds) can help reduce eye strain.
The American Academy of Pediatrics recommends no screen time for children under 18–24 months (except video chatting), 1 hour per day for ages 2–5, and consistent limits for ages 6 and up. Psychiatrist Serge Tisseron's 3-6-9-12 rule offers a helpful framework: no screens before age 3, no personal device before age 6, no internet before age 9, and no social media before age 12.
Most screen time guidelines distinguish between passive recreational screen use and productive work or study use. Work-related screen time still contributes to eye strain and fatigue, so it's worth tracking even if it's not held to the same recreational limits. Taking regular breaks and adjusting brightness and contrast can help mitigate effects.
Excessive screen time has been linked to digital eye strain, disrupted sleep patterns (especially from blue light before bed), reduced physical activity, and in children, delays in language and social development. Adults may also experience increased anxiety, reduced attention span, and neck or back problems from prolonged device use.
Start by tracking your usage to identify which activities consume the most time. Set app timers or use built-in screen time features on iOS and Android. Replace passive scrolling with intentional activities, schedule phone-free periods (e.g. during meals and before bed), and consider productivity tools like Pomodoro timers for work sessions.
Converting yearly hours into full 24-hour days makes the cumulative impact more tangible. For example, 6 hours per day adds up to roughly 91 full days every year — seeing that number in days rather than hours often motivates people to make small, consistent changes.
Research suggests that passive social media scrolling is associated with lower wellbeing compared to active or productive screen use. Social media is designed to maximize engagement, making it easy to lose track of time. While all screen time contributes to your daily total, reducing mindless social media use tends to have the biggest positive impact on mental health.