Screen time calculator
Estimate what your phone habit costs each week.
Put in your average use, choose a realistic reduction target, and turn the result into a daily limit plus a replacement action. The goal is not a perfect number. It is a rule you can actually run tomorrow.
How to use the result
Start with the high-risk app number, not total phone time. If the calculator says your suggested limit is 68 minutes, set the first limit near that number and pair it with one replacement action. Examples: open a task list, start a two-minute walk, reply to one real message, or put the phone down until the timer ends.
Pick the limit that survives
A useful first target is usually a 15 to 30 percent reduction. A 70 percent reduction can look good on paper and fail by lunch. The strongest first week is boring: one category, one daily limit, one backup action, and one review.
Turn minutes into a rule
If the limit is easy: lower it by 10 minutes next week.
If you override it daily: raise it slightly and strengthen the replacement action.
If bedtime is the issue: protect the last 30 minutes of the day first.
If work is the issue: block the highest-risk apps during the first focus window.
Use BreakAway for the limit
BreakAway can turn the calculator result into app limits, blocking schedules, task prompts, mindful unlocks, friend accountability, and competitions. Android users can also use Scroll Guard for supported short-form feeds. On iPhone, blocking depends on Apple's Screen Time permissions and platform rules.
FAQ
Should I reduce all screen time?
No. Reduce the automatic or high-risk use first. Keep maps, calls, work, school, banking, rideshare, and necessary communication available.
What is a good first target?
Try 15 to 30 percent less high-risk use for the first week. Tighten the rule after it survives normal days.
Is this medical advice?
No. This calculator is a planning tool for habits and app limits, not diagnosis or treatment.