Screen Break Planner Calculator

How to use this calculator

1. Enter your start time and planned screen hours.
2. Choose a mode or create a custom routine.
3. Enable reminders that match your biggest strain.
4. Press submit to generate your full schedule.
5. Download CSV or PDF to keep it visible.

Formula used

• Total focus seconds = screen_hours × 3600
• Focus block seconds = focus_minutes × 60 (mode-based or custom)
• Blocks = ceil(total_focus / focus_block) (last block may be shorter)
• Main break = short_break or long_break every N blocks
• Micro reminders per block = floor(block_focus / reminder_interval)
• Total break time = main_break + (micro_count × micro_duration)
• Plan end time = start + focus_time + break_time (+ lunch)

Example data table

Workday capacity and planned focus hours

The planner converts your planned screen hours into focus seconds to build a timeline. For example, 4.0 hours equals 14,400 seconds of focused work. With a 25‑minute block, you get nine full blocks (9×1500s) plus a shorter final block. This lets you see exactly when breaks land, instead of guessing. If you enter a hard stop time, the schedule checks whether the end time fits and reports the spare or overage today.

Break-to-focus ratio targets

Mode settings set your recovery rhythm. A 25/5 routine yields about 20% planned break time before micro reminders, while a 50/10 routine stays near the same ratio with fewer transitions. Custom values let you target a specific workload pattern, such as 45 minutes focus with 7 minutes recovery (about 15.6%). Intensity adjusts break totals using a scale: Low 1.0, Medium 1.2, High 1.4, helping match heavier days. Use Medium when fatigue appears.

Eye comfort and distance resets

Eye resets use an interval and a short duration, so the plan accounts for small but frequent pauses. If you follow 20‑20‑20 guidance, a reminder every 20 minutes for 20 seconds adds 60 seconds per hour. Over 3 hours, that is 9 reminders and 180 seconds of focus. In a 50‑minute block, the same interval triggers two reminders. These micro totals are added to the break column, so you can budget realistically.

Posture, hydration, and mindful pauses

Posture, hydration, and mindful pauses provide variety so breaks feel restorative, not random. A posture reset of 30 seconds every 30 minutes produces 12 reminders in 6 hours, totaling 6 minutes. Hydration at 45‑minute intervals for 20 seconds produces 8 reminders in 6 hours, totaling 160 seconds. Mindful pauses, such as 1 minute every 60 minutes, add 6 minutes in a 6‑hour day. Together, these settings reduce stiffness and cumulative mental load.

Compliance and schedule fit checks

Schedule fit is easiest when you plan around real constraints. Add a lunch break at a fixed time to protect recovery and prevent back‑to‑back blocks. Use the hard stop check to see overruns, then shorten focus blocks or reduce long breaks until it fits. After generating results, export CSV for trackers or PDF for printing. Track completion rate: finishing 8 of 10 breaks is 80%, a practical benchmark for steady habit building.

FAQs

Which planning mode is best for me?

Choose Pomodoro-style for frequent resets, 50/10 for fewer context switches, 20-20-20 guidance for eye comfort, or Custom when you already know your preferred block and break lengths.

How does intensity change the schedule?

Intensity scales break durations to match demanding days. Medium adds about 20% to main breaks, High adds about 40%. Reminder intervals also tighten slightly, so recovery prompts appear a bit more often.

Do micro reminders replace main breaks?

No. Micro reminders are short prompts inside focus blocks, while main breaks are dedicated recovery windows. Using both usually improves comfort because you get frequent resets without losing a longer walk or stretch.

What if my plan exceeds the hard stop time?

Use the fit message as a tuning guide. Reduce planned screen hours, shorten focus blocks, lower long-break length, or start earlier. Re-submit until the schedule ends before your hard stop.

What should I do during breaks for mental health?

Step away from the screen, change posture, and slow your breathing. A short walk, window gaze, or 60 seconds of paced breathing can lower arousal and help you return with steadier attention.

Can I use this planner for study, gaming, or meetings?

Yes. Set screen hours to your expected duration, then choose a mode that matches the activity. For meeting-heavy days, use shorter blocks and longer breaks, and keep eye reminders enabled.