Intentional

Screen time calculator

How much of your life does your phone really take? Slide to your daily average (check Screen Time on iPhone or Digital Wellbeing on Android).

28h
per week
61
full days per year
8.3
years until age 80
25%
of your waking hours
With 1460 hours a year you could…
  • read about 243 books (at ~6 hours per book)
  • get 100% of the way to conversational fluency in a new language (~600 hours)
  • train for and run 12 half marathons
  • have 1460 hour-long dinners with people you love

Is my screen time too high?

There is no single “right” number. Screen time spent calling family or learning a language is not the same as an hour of mindless scrolling. A better question is: does it match what you care about? Converting minutes into days per year makes that question concrete.

Simple ways to reduce screen time

  • Keep your phone out of the bedroom and use a real alarm clock.
  • Turn on grayscale. Colourless apps are surprisingly less compelling.
  • Set app limits on your top two apps only, and make them a little annoying to override.
  • Replace, don't just remove: decide what you'll do with the reclaimed time (read, practise, walk, call someone).

Want personalised swaps? Upload a screenshot to the Intentional screen time coach and get suggestions based on your interests and goals.