Turn your daily screen time into weeks, months and years, and see what cutting back would give you.
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Where to find your screen time
| Device | Where |
|---|---|
| iPhone or iPad | Settings → Screen Time |
| Android | Settings → Digital Wellbeing |
| Windows or Mac | Many apps and browsers show usage; Mac has Screen Time in System Settings |
Ways to cut back
- Turn off notifications you don’t need.
- Move distracting apps off your home screen.
- Set app limits or a downtime schedule.
- Keep your phone out of the bedroom and use an alarm clock instead.
Not all screen time is equal: work, video calls with family and learning are different from endless scrolling, so focus on the time you want to change.
Frequently asked questions
How much screen time is too much?
There’s no single limit for adults. Watch for screens affecting your sleep, mood, work or time with others.
Does this include work?
Your phone’s total includes everything, so think about which part you want to cut.
How is the yearly total worked out?
Daily time × days a week × 52.1 weeks.
Is anything stored?
No, it runs in your browser.
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