Screen Time Budget Calculator
Track daily screen hours across phone, computer, and TV against recommended limits — and see how many free hours your year could reclaim.
Total daily screen hours
12.50
Breakdown
- Recreational screen hours
- 6.50
- Recommended limit (h/day)
- 3
- Over limit by (h/day)
- 3.50
- Share of waking hours (%)
- 73.50
- Screen hours per year
- 4,563
- Hours reclaimed daily
- 1.30
- Hours reclaimed yearly
- 475
- Equivalent full days per year
- 19.80
- Status
- Well over recommended limit
Last updated:
FAQ
How much screen time is too much?
Guidelines vary by age: about 1 hour for preschoolers, 2 hours of recreational screens for school-age kids, and around 2–3 hours for teens and adults outside work or study. Research consistently links very high recreational use with worse sleep and mood — the dose makes the poison.
Does work screen time count?
It's unavoidable for most adults, so this calculator treats work computer hours as neutral and budgets only recreational screens — phone, TV, and gaming. If your job is screen-heavy, the advice is the same as for office workers: protect the 2 hours before bed.
What could I do with reclaimed hours?
Cutting 20% of a 6.5-hour recreational habit frees 1.3 hours daily — 474 hours a year, or nineteen full days. That's enough for a semester of language learning, a marathon training block, or roughly sixty books at average pace.
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