Screen Time Calculator

How Much Screen Time Is Too Much?

Screen time includes any time spent looking at a phone, tablet, computer, television, or gaming device. The American Academy of Pediatrics recommends no screen time for children under 18 months (except video calls), 1 hour per day for ages 2–5, and consistent limits for ages 6 and older. For adults, there is no official maximum, but research links more than 6–8 hours of daily recreational screen use to higher rates of anxiety, poor sleep, eye strain, and sedentary-related health issues.

Physical Effects of Extended Screen Use

Digital eye strain – characterized by dry eyes, blurred vision, and headaches – typically sets in after 2 or more continuous hours of screen use. The 20-20-20 rule helps: every 20 minutes, look at something 20 feet away for 20 seconds. Blue light from screens suppresses melatonin production and can delay sleep onset by 30 to 60 minutes if devices are used within an hour of bedtime. Prolonged sitting during screen use contributes to back pain, poor posture, and increased cardiovascular risk.

Calculating Your Daily Screen Time

Most smartphones and computers track screen time automatically. Check Settings on iOS or Digital Wellbeing on Android for a breakdown by app. This calculator helps you set a daily target and see how your current usage compares to recommendations for your age group. Many people are surprised to find their actual screen time is 2 to 3 hours more than they estimated – checking your device stats is often an eye-opening first step toward building healthier habits.

Frequently asked questions