Free tool

Screen time calculator

Enter how many hours a day you spend on your phone, TV or any habit and find out how much it adds up to over a year and over a lifetime. Then try how much you would gain by cutting it down.

Calculations run in your browser: we do not send or store the data you enter.

What this tool calculates

From the daily hours you enter, the calculator works out the weekly and yearly total and the total over the years you choose. To make it more tangible, it translates total hours into full 24-hour days, equivalent years and 8-hour working days. It also estimates how much time you would recover by cutting a number of minutes per day.

How to find out your real hours

On both Android and iOS, the system itself records daily screen time, and many social media apps show their usage in settings. Check the average of a week, not a single day, and remember that other habits, such as television, do not appear in those reports.

How to interpret the figures

Hours are compared with a 24-hour day, but keep in mind that about 8 of them are sleep: that is why the tool also shows what percentage it is of your waking hours (16 per day).
A high figure is not necessarily bad; it depends on the value it gives you. What matters is that it is chosen.
Activities can overlap (listening to music while working), so not all categories should be added up mechanically.

Ideas to cut back without stress

Turn off notifications that are not essential.
Set a time after which your phone stays out of the bedroom.
Replace a specific stretch, such as the fifteen minutes before sleep, with some reading.
Use the time limits the system itself offers for the apps that consume you most.

You will find more ideas in the article Where your time goes: work, phone and daily routines.

Frequently asked questions

How is the percentage of waking hours calculated?

By dividing your daily hours by 16, which are the waking hours of a person who sleeps 8 a day.

Why does it use 24-hour days?

To give a sense of scale: 24 hours in a row is something we can picture as a full day of life.

Is this a diagnosis of addiction?

No. It is an arithmetic calculator that shows figures, not an assessment of health or habits.

Is my data saved?

No. Calculations run in your browser and are not sent to any server.