Screen Time Balance Calculator
See how your daily screen use compares to evidence-based guidelines. Track work, leisure, and social screen time and get practical guidance. Free, instant results.
All calculations run instantly in your browser. No data is sent to any server.
Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
Evidence-Based Screen Time Guidelines
For adults, the evidence doesn't support a single "safe" limit, but research consistently shows recreational screen time above 3–4 hours per day is associated with negative health outcomes. The WHO and American Academy of Pediatrics provide specific limits for children. For all ages, the type and timing of screen use matters as much as the total.
The Sleep Connection
Screen use before bed is the highest-risk screen behaviour for health. Blue light suppresses melatonin production, and social media is psychologically stimulating. A meta-analysis found that screen use in the hour before bed associates with 44% higher odds of insufficient sleep. The simplest intervention — phone in another room while sleeping — reliably improves sleep quality.
Active vs. Passive Screen Use
Video calls, creative work, educational content, and purposeful browsing are meaningfully different from passive social media scrolling or autoplay streaming. The harms in the research literature are disproportionately associated with passive consumption, particularly social comparison on image-based platforms.
FAQs
How much screen time is too much?
For adults, recreational screen time above 3–4 hours/day is associated with increased depression and poor sleep. Children under 5: very limited. Children 5–17: up to 2 recreational hours/day.
Does all screen time count the same?
No. Active, purposeful use (video calls, creative work) has different effects than passive scrolling. Most research harms relate to passive consumption, especially late at night.
How do screens affect sleep?
Blue light suppresses melatonin. Pre-bed screen use is associated with 44% higher odds of insufficient sleep. Moving your phone out of the bedroom is the single most impactful change.