Free Screen Time Impact Calculator

Estimate the health impact of your daily screen time including eye strain, sleep disruption, and sedentary hours.

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hours
hours

Total Daily Screen Time

11.0 hours

Health Impact Score70 /100
Recommended Break Interval20 minutes
Yearly Screen Time4,015 hours

Total Daily Screen Time vs Work Screen Time

View formula & how it works →

Screen Time Health Impact

Impact Scoring

  • Each hour of screen time adds 5 points
  • Screen use before bed adds up to 15 points for sleep disruption

    • The 20-20-20 Rule

    Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.

    Guidelines

    ScoreImpact 0-30Low impact 31-55Moderate (use 20-20-20 rule) 56-75High (consider reducing) 76+Very high (take action)

    Example Calculation

    8 hours work + 3 hours leisure, screens until bedtime.

    1. 01Total screen time = 8 + 3 = 11 hours
    2. 02Impact score = 11 x 5 + 15 = 70 (High)
    3. 03Yearly hours = 11 x 365 = 4,015 hours

    Frequently Asked Questions

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