📱 Screen Time Calculator

There is no universal limit for adults, but the WHO and various health bodies recommend balancing screen time with physical activity, face-to-face interaction, and sleep. Many experts suggest keeping non-work screen time under 2 hours per day for optimal wellbeing.

The American Academy of Pediatrics recommends no screen time for children under 18–24 months (except video calls), 1 hour/day of quality programming for ages 2–5, and consistent limits for ages 6+. Screen time should not displace sleep, physical activity, or homework.

Excessive screen time is associated with eye strain, disrupted sleep (especially from blue light), reduced physical activity, anxiety, depression, and reduced attention spans. Breaking up screen time with regular breaks is recommended.

Yes, all screen time counts physiologically — your eyes and brain do not distinguish between productive and recreational use. However, the mental health impacts are more strongly associated with passive consumption (social media, streaming) than active work.

Set app limits using built-in tools (Screen Time on iOS, Digital Wellbeing on Android), establish phone-free zones (bedrooms, dining table), use grayscale mode to make screens less appealing, schedule specific times to check email/social media, and replace screen habits with offline alternatives.