The Screen Time Calculator

Your time is your life. Where is it going?

You can earn more money. You can't earn more time. Every hour you spend is gone for good. Take two minutes to see how much of yours is disappearing into a screen, and how much life you could take back.

It can't be replaced.Once an hour is gone, it's gone forever.
It's limited.Everyone gets the same 24 hours. No one gets more.
It adds up.A few hours a day becomes years of your life.
Calculate your screen time

Why this matters

Time is the one thing you can never get back.

Money can be earned again. Lost things can be replaced. But an hour spent mindlessly scrolling is an hour of your life that's gone forever.

4,000

Your supply is limited.

If you live to about 80, you get roughly 4,000 weeks. That's it. Every hour that slips away comes out of that total, and there's no way to add more.

1 hour

Small habits add up fast.

Just one hour of scrolling a day adds up to more than 15 full days a year, and over 5 months in a decade. Time you'll never get back.

Today's devices are designed so you don't stop.

Older media had natural stopping points that told you, "That's the end." Today's apps remove them on purpose. There's always one more video, one more post, one more notification. That's why "just five minutes" so easily turns into an hour.

Then: built-in stopping points

  • The newspaper had a last page
  • A TV show ended with credits
  • An album finished after the last song
  • A book chapter came to an end

Now: no end in sight

  • Feeds that scroll forever
  • The next video autoplays
  • Notifications pull you back in
  • There's always one more thing to check

It's not a lack of willpower. It's by design. And once you see it, you can take your time back.

The white space is where your life happens.

Your free time is the space where you create the life you want. It's where you go after your goals, grow, rest, and are truly present with the people you love. Every minute a screen takes is a minute taken from here.

Being present with family Chasing your goals Getting healthier Real conversations Learning something new Rest that actually recharges

You can't make more time. But you can take it back.

Explore "Where Did Your Day Go?"

Screen Time Calculator

Where does your day really go?

Enter how much time you spend on your phone, tablet, computer, and TV outside of work. See what it does to your free time today, and over the years ahead.

3 hrs/day
Adjust the rest of your day

These start at typical daily averages. Change any of them to match your own day (in hours).

Your 24-hour day

Orange is screen time. The white space is the free time you have left.

    The impact over time

    The total time spent on screens, in full 24-hour days.

    1 year
    0 days
    0 hours
    0% of your free time
    5 years
    0 days
    0 hours, about 0
    0% of your free time
    10 years
    0 days
    0 hours, about 0 years
    0% of your free time
    You'd gain 0 hours a year
    That's 0 full days over 10 years, time for what truly matters.

    The bigger picture

    If your numbers surprised you, you're not alone.

    Screens have quietly moved into the moments that used to belong to us: the first minutes of the morning, dinner with friends, the quiet hour before sleep. Here's what that looks like across the country.

    98%

    of Americans own a cell phone.

    352

    times a day: how often most people check their phones.

    5–6 yrs

    of the average lifetime spent on social media alone.

    A day that starts and ends with a screen.

    From the moment we wake up to the moment we fall asleep, the phone is never far away.

    Hover over each moment to see one simple change you can make.

    Waking up80%

    are on their phones within 10 minutes of waking.

    Try insteadGive your first 10 minutes to yourself. Stretch, step outside, or plan your day before you pick up your phone.
    Eating out85%

    of adults use their phones while out to eat.

    Try insteadPut phones face-down or in a basket and be fully present with the people at the table.
    Before bed90%

    are on technology in the hour before bed.

    Try insteadSet a “screens off” time an hour before bed. Read, reflect, or talk with someone you love.
    Overnight90%

    of 18–29 year olds sleep with their phones close by.

    Try insteadCharge your phone outside the bedroom and use a simple alarm clock instead.

    The toll on our peace of mind

    7 in 10people feel some level of anxiety when they're disconnected from their phone.
    66%of people show signs of "nomophobia," the fear of being without a phone.
    76%of teachers see students negatively distracted by mobile devices.

    And the next generation is watching

    95%of teens ages 13–17 use social media, and more than 1 in 3 use it "almost constantly."
    52%of teens sit in silence on their phones for long stretches while hanging out with friends.
    41%of teens feel overwhelmed by the number of alerts they get each day.

    These aren't just numbers. They're habits, and habits can change.

    The first step is seeing where your time really goes. The next step is deciding where you want it to go.

    Try the calculator again

    *Source: Pew Research, Common Sense Media, NIH, HHS.gov, Fairplay