Enter your daily screen time
Use minutes for each category. If you switch between screens, add an overlap adjustment to avoid double-counting your attention.
Example data table
Sample day with moderate multitasking. Numbers are in minutes.
| Category | Minutes | Notes |
|---|---|---|
| Work/Study | 240 | Online classes and email. |
| Social/Chat | 70 | Messages, short calls. |
| Streaming/Video | 90 | One episode. |
| Gaming | 30 | Quick session. |
| Browsing/News | 45 | Reading headlines. |
| Reading/E-books | 25 | Study notes. |
| Calls/Meetings | 40 | Video meeting. |
| Other | 20 | Maps and utilities. |
| Reported total | 560 | With 10% overlap → ~504 minutes engaged. |
Formula used
- Reported total (minutes) = sum of all category minutes.
- Adjusted engaged minutes = reported total × (1 − overlap% ÷ 100).
- Share of waking hours = adjusted engaged minutes ÷ (waking hours × 60) × 100.
- Weekly estimate = adjusted engaged hours × days per week like this.
- Break estimate = floor(adjusted engaged minutes ÷ break interval).
- Sleep buffer = minutes between screen-off time and bedtime.
How to use this calculator
- Enter minutes for each screen category you used today.
- Set overlap if you often use multiple screens.
- Choose waking hours for a realistic day-share estimate.
- Add break settings to plan short recovery moments.
- Optional: add screen-off and bedtime to measure buffer.
- Press Calculate to see totals above the form.
- Download CSV for tracking or PDF for sharing.
Daily totals that reveal patterns
Use the reported total to capture how long screens were present, then compare the adjusted engaged time after applying overlap. For example, 560 minutes reported with 10% overlap becomes 504 minutes engaged. Tracking both numbers helps separate device exposure from focused attention. If your reported total changes but engaged time stays stable, the shift may be multitasking rather than more use. Review results weekly, not hourly, and look for repeating triggers such as boredom, stress, or low-energy mornings after meals, commutes, and nights.
Category mix and mental load
Category shares highlight what drives your day and where fatigue builds. A 40% work or study share can be productive, while a 40% social plus streaming share can increase cognitive switching. If one category exceeds 180 minutes, split it into two blocks and add a short offline transition. Aim to keep high-stimulation categories under 120 minutes when you need calmer evenings.
Waking-hour share as a reality check
The calculator estimates screen share of waking time using adjusted minutes divided by waking hours. With 16 waking hours, 480 engaged minutes equals 50% of the day. Setting a target like 35% creates a clear reduction goal without strict bans or guilt. A 5% reduction from 50% is 48 minutes fewer per day, which is often achievable by shortening one session.
Break cadence and recovery math
Break planning uses floor(engaged minutes divided by interval). At 45-minute intervals, 315 engaged minutes suggests 7 breaks. With 2 minutes each, that is 14 minutes of recovery. Increasing break length to 4 minutes doubles recovery time with the same cadence. If you log 6 hours engaged, moving from 60 to 40 minutes per interval adds about 2 extra breaks for posture and eye relief.
Sleep buffer and weekly forecasting
Adding screen-off and bedtime estimates your buffer before sleep. A 30-minute buffer may feel rushed, while 90 minutes supports calmer wind-down routines. Weekly forecasting multiplies engaged hours by similar days; 6.0 hours for 5 days becomes 30.0 hours, making changes measurable. If you reduce 30 minutes on three days, that saves 1.5 hours weekly, which you can reinvest in exercise, reading, or social time offline.
FAQs
1) What does overlap adjustment mean?
Overlap reduces double-counting when you multitask across devices. The calculator multiplies your total by (1 − overlap%). Choose a small value unless multitasking is frequent.
2) How should I estimate minutes per category?
Use device reports when available, then map activities into the closest category. If you cannot verify, estimate in 15-minute blocks. Consistency matters more than precision, because trends across days are the goal.
3) Is the purposeful ratio a wellbeing score?
No. It is the share of time in work or study, reading, and calls. It cannot judge wellbeing. Use it to notice balance shifts and adjust with small experiments.
4) What is a healthy daily amount of screen time?
There is no single number for everyone. Consider sleep, mood, and responsibilities. Many people benefit from fewer late-night minutes and more breaks. Use waking-hour share and sleep buffer to personalize targets.
5) How accurate is the weekly estimate?
It is a projection based on the number of similar days you enter. If your routine varies, calculate separately for weekdays and weekends. Weekly totals help set measurable goals, like reducing 10% over two weeks.
6) Can I export results for tracking?
Yes. Download CSV saves a daily summary for spreadsheets. Download PDF saves a clean result report. Repeating the process daily or weekly makes it easier to spot patterns and adjust routines.