This tool combines total minutes with an attention-load estimate.
- Total Phone Minutes = sum of all category minutes.
- Awake Minutes = sleep time − wake time (or awake hours × 60).
- Phone % of Awake = (Total Phone Minutes ÷ Awake Minutes) × 100.
- Weighted Minutes = Σ(category minutes × weight). Weights: social 1.20, entertainment 1.10, gaming 1.30, work 1.00, messaging 0.90, calls 0.80, reading 0.70, other 1.00.
- Mental Load Score = min(100, (Weighted Minutes ÷ Awake Minutes × 100) + 15×pickupFactor + 10×sessionFactor).
- Check your device’s daily screen-time report.
- Enter minutes per category and your pickups count.
- Add wake/sleep times, or provide awake hours.
- Press Calculate to view results above the form.
- Download CSV or PDF to track progress weekly.
| Day | Total Phone Time | Pickups | Phone % of Awake | Mental Load Score | Top Driver |
|---|---|---|---|---|---|
| Mon | 3 hr 05 min | 62 | 19.6% | 36.2 | Work/Study |
| Tue | 3 hr 42 min | 74 | 23.4% | 44.0 | Social |
| Wed | 4 hr 10 min | 88 | 26.8% | 55.7 | Entertainment |
| Thu | 2 hr 50 min | 51 | 17.8% | 33.1 | Work/Study |
| Fri | 4 hr 55 min | 103 | 31.5% | 67.8 | Social |
| Sat | 5 hr 30 min | 110 | 35.2% | 72.4 | Gaming |
| Sun | 3 hr 20 min | 60 | 21.0% | 39.6 | Entertainment |
Daily exposure map
Use the category inputs to build a daily exposure map. Total minutes show volume, while pickups approximate context switching. In the example table, a rise from 62 to 103 pickups coincides with a score jump from 36.2 to 67.8. If your pickups exceed 80, aim to reduce them by 10–15% first; this often lowers perceived stress faster than cutting minutes. Start by silencing non‑essential alerts for two hours daily and measuring the pickup drop.
Awake-time normalization
The calculator normalizes use by awake minutes so two people can compare fairly. Three hours may be 19% of a 16‑hour day but 25% of a 12‑hour day. Track percent-of-awake weekly and keep it under 30% when possible. When you travel or sleep less, the same phone time becomes a larger load, so plan extra breaks. A one‑hour reduction in awake time raises the percentage by about 6–8% for many totals.
Attention-load weighting
Weights reflect how demanding a category can feel for many users: gaming 1.30, social 1.20, entertainment 1.10, work 1.00, reading 0.70. Weighted minutes help explain why equal totals can produce different scores. If social and gaming dominate, a 10‑minute reduction there can outperform a 20‑minute cut in reading for the same total. Review your top two categories each night and set a specific minute cap for tomorrow.
Session and break signals
Longest session highlights immersion risk. When one session is over 25% of total minutes, sessionFactor pushes the score upward. Pair this with break minutes: if breaks are under 20 minutes on a high-use day, schedule two short walks or stretches. A practical rule is one micro‑break every hour, rising to 8–10 minutes per hour in very high use. If your longest session exceeds 45 minutes, add a timer and end with a physical reset.
Interpreting trends safely
Use the score as a trend marker, not a diagnosis. Compare today to your 7‑day average and watch the top driver category. A stable total with fewer pickups can still mean better focus. If you notice mood, sleep, or anxiety worsening alongside sustained “Heavy” weeks, consider a digital boundary plan and discuss symptoms with a qualified professional. Export CSV daily, chart totals and pickups, and celebrate a 5% weekly improvement as a sustainable pace.