Device Usage Inputs
Add sessions across devices. Use mood and stress ratings to connect screen habits with wellbeing trends.
Example Data Table
A sample day to show realistic inputs and how net minutes are computed.
| # | Device | Purpose | Start | End | Breaks | Session | Net | Notifs | Mood Δ |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Phone | Social | 09:00 | 10:15 | 10 | 75 | 65 | 45 | -1 |
| 2 | Laptop | Work | 11:00 | 13:30 | 15 | 150 | 135 | 20 | +1 |
| 3 | Tablet | Entertainment | 21:30 | 23:10 | 5 | 100 | 95 | 10 | -1 |
Formula Used
NetMinutes = max(0, EndTime − StartTime − BreakMinutes)
TotalNetMinutes = Σ(NetMinutes)AvgMoodΔ = Σ(MoodAfter − MoodBefore) / SessionsLateShare% = (LateMinutes / TotalNetMinutes) × 100
Risk = 0.30·Screen + 0.15·Late + 0.15·Notifs + 0.10·Breaks + 0.10·Mood + 0.10·Stress + 0.10·Sleep
How to Use This Calculator
- Set your date, daily goal, and late-night window.
- Add each device session with start/end time and breaks.
- Enter notifications, mood ratings, stress, and sleep hours.
- Press Submit to see results above the form.
- Download CSV or PDF to keep a weekly log.
Usage Volume Benchmarks
Daily net minutes quantify exposure after subtracting breaks, so the total reflects active use rather than time the screen stayed on. Many adults fall near 180–300 discretionary minutes, while work-heavy days can exceed 420 minutes. Use the goal field as a ceiling or target range, then watch the weekly average. Two shorter sessions often feel calmer than one long block, even at the same total minutes. For best accuracy, log sessions immediately and keep mood ratings consistent, using the same anchors each day for comparison.
Late Window and Sleep Protection
Late minutes are counted inside your selected cutoff window, such as 22:00–06:00, and sessions crossing midnight are handled automatically. Even when total minutes are moderate, a late share above 25% can coincide with delayed sleep, lighter rest, and morning grogginess. Track late share across seven days, then test a 30–60 minute earlier cutoff. Pair the cutoff with a low-stimulation routine to keep the change sustainable.
Notifications and Attention Cost
Notifications capture interruption load and help explain why a day can feel busy even with modest minutes. A total above 150 alerts may split attention into dozens of micro-checks, raising perceived stress and reducing task completion. If your count is high, batch alerts by app category, silence non-urgent badges, and schedule two or three message windows. Compare work notifications versus social notifications to find the biggest driver.
Mood Delta and Stress Signals
Mood ratings before and after each session create a simple delta that highlights which activities restore you and which drain you. A negative average mood delta, especially when paired with stress above 6/10, suggests the session’s content or context may be taxing. Review deltas by purpose and device: social scrolling on a phone may differ from study on a laptop. Replace one draining block with an offline reset and reassess.
Interpreting the Risk Indicator
The 0–100 indicator blends screen time, late share, notifications, breaks, mood, stress, and sleep using weighted components. It is not a diagnosis; it is a prioritization tool that points to the quickest lever to adjust. Lowering notifications often improves the score faster than reducing minutes, while moving usage earlier supports sleep. Use the component badges to pick one change, then rerun the tracker after three days.
FAQs
What does net minutes mean?
Net minutes equal session minutes minus break minutes. This keeps totals focused on active use, not time spent paused, multitasking, or away from the device.
How is late-night share calculated?
The tracker counts minutes that fall inside your late window and divides them by total net minutes. The result is shown as a percentage to highlight bedtime risk.
Can I track multiple devices in one day?
Yes. Add a row for each session and choose the device and purpose. The summary aggregates minutes by device and purpose so you can see the biggest drivers.
Is the risk indicator a medical score?
No. It is an informational index that blends time, timing, interruptions, mood, stress, and sleep. Use it to guide habit experiments, not to diagnose conditions.
Why enter mood and stress ratings?
Ratings help connect usage patterns with wellbeing. A negative mood delta or high stress after specific purposes can point to content changes, boundaries, or break needs.
How do CSV and PDF exports work?
CSV downloads from your last submitted report stored in the session. PDF is generated in your browser from the visible tables, then saved to your device.